Thursday, September 8 2016.

Thursday, September 8 2016.

 

CROSSFIT:

Day 22.

 

OLY - Squat Clean

7x2. Start @ 80% of Power Clean MAX and increase weight every set.

Perform one set every 1:15.

Drop and reset each rep.

 

 

WOD - 2 Rounds

400m Run

40 Russian Twists *1 side = 1 rep.

200m Run

80 Mountain Climbers *1 leg = 1 rep.

100m Run

15 Toes to Bar / 25 Hanging Knee Raises

 

After the two rounds, 100 Walking Lunges..

Then time is called.

 

 

 

 

BOOT CAMP:

Day 4.

 

SKILL –

Sumo Deadlift High Pull (SDLHP) *

*Both variations of BB and KB.

 

 

WOD – AMRAP 18

12cal Row

16 KB SDLHP

12 Burpees

16 KBS

 

 

CLOSER - 4 Rounds

40sec. Plank Hold

80sec. Rest