Monday, October 24 2016.

Monday, October 24 2016.

 

CROSSFIT:

Day 16.

 

WARMUP – 2 Rounds

250m Row

20 steps left, 20 steps right of banded glute activation. *

*https://youtu.be/EbrhC_K9LSw?t=2m34s

 

 

STRENGTH – Front Squat

4x5 @ 80-90% of 3RM.

Perform one set every 2:00.

 

 

WOD – AMRAP 16

10 Power Snatches

10 Thrusters

10 Deadlifts

 

Rx – 95/65. Rx+ - 115/75

 

 

 

 

BOOT CAMP:

Day 1.

 

SKILL – Squat Series

Back/Front/Overhead

 

WOD – Alt. EMOM 18

1 – 10 Back/Front/Overhead Squats *

2 – 16 Walking Lunges

3 – 12 Laying Leg Raises

 

*Switch to a different squat every rotation.