Monday, October 17 2016.

Monday, October 17 2016.

 

CROSSFIT:

Day 11.

 

STRENGTH - Front Squat

2x3 @ 95-100+%, then immediately drop to 1x12 @ 70%.

% work based off of 3RM.

 

 

WOD - 21-18-15-9-6 rep rounds of *

Front Squats 115/75

HSPU

Deadlifts

 

*15 Bar Facing Burpees AFTER every round.

 

 

 

 

BOOT CAMP:

Test 1.

 

SKILL –

Air Squat

Pushup

Pullup / Ring Row

 

WOD – AMRAP. 1min. per station, 4 rounds total. *

Station 1 – Pushups

Station 2 – Air Squats

Station 3 – Pullups / Ring Rows

Station 4 – Rest

 

*Score is total reps of EACH movement.

i.e. 50/75/30.