Thursday, September 1st 2016

Crossfit

A) 3×5 overhead squat with 2 sec pause @ bottom of each rep.

In between sets 10 tempo deficit pushups (2020)

B) Every 4 minutes for 6 rounds alternate between 1) Row 20/16 calories + 10 power snatch (95/65) 2) 70 double unders + 15 front squats *Intention is for athlete to get 1:30- 2:30 min rest between rounds. If athletes is not getting at least 1 minute rest scale # of cals or # DUS

Rx-Plus

1) 24/20 cals and 115/75 2) 100 DU and 135/95lb

Metcon class

Partner WOD:

Heavy farmers carry 400m.

 3 rounds: 20 strict chinups-30 double db deadlifts-40 burpees-50 air squats

Heavy farmers carry 400m.

*partners can split up reps however they’d like. Only one person works at a time.