Wednesday, September 7 2016.

Wednesday, September 7 2016.

 

CROSSFIT:

Day 22.

 

STREHGTH - Push Jerk

3x10 @ 65-75%

Perform one set every 3:00.

 

 

WOD - Two separate scores

 

AMRAP 8

6 Chest to Bar Pullups

6 Push Jerks 135/85

 

-----Rest 4min.-----

 

AMRAP 12

8 HSPU / 8 Pike Pushups / 16 Hand Release Pushups

16 Jump Squats

 

 

 

 

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