17. Mai 2017

16. Mai 2017

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CrossFit8608 – WOD

Strength

A: Back Squat (5-5-5-5)

@ 80-85% of 1 RM

Metcon

B: Metcon (Time)

In couples, split as needed!

5 RFT

– 20 Burpees

– 30 Wall Balls 9/6

then

3 RFT

– 20 KB Swings 24/16

– 20 Chin Ups

then

1 RFT

– 900m Med Ball Run 9/6

– 50 HSPU

Related Posts

Sunday

CrossFit8608 - WODWarm-upWarm-up (No Measure)Increase intensity (pace) with each AMRAP! AMRAP 4:00 :30 Plank 8/8 Split Squats 20 Single Unders Into... AMRAP 3:00 20 Alt Plank Shoulder Taps 16 Alt Box Step Ups 15 DU (30 Singles) Into... AMRAP 2:00 5 Up-Downs 10 Alt...

Saturday

CrossFit8608 - WODWarm-upWarm-up (No Measure)Partner 1000m Row! Switch partners working ever 150m. Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is going through flow stretches... 2 ROUNDS P1: 5 RDL + 5 Hang Muscle Clean + 5 Front Squat + 5 Push Press...

Friday

CrossFit8608 - WODWarm-upWarm-up (No Measure)4 ROUNDS 100m Run 8 Plate Ground to Overhead (:02 pause OH) :20 Plank Hold 8 Glute Bridge-Ups (:02 pause at top) :20 Hollow Rock 3 Strict Pull-ups Pre-Workout (after teaching portion) 1 "MOCK" ROUND... 100m Run 8 KB Swings...

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