FRIDAY 11/9

 

BASICS

Run 400meters

Burpee – broad jump 50 feet (2 lengths of turf)

Walking Lunge 50 feet (2 lengths of turf)

Burpee – broad jump 50 feet (2 lengths of turf)

Bear Crawl 50 feet (2 lengths of turf)

Burpee – broad jump 50 feet (2 lengths of turf)

Walking Lunge 50 feet (2 lengths of turf)

Burpee – broad jump 50 feet (2 lengths of turf)

Bear Crawl 50 feet (2 lengths of turf)

Run 400meters

 

CROSSFIT

Strength:

Squat snatch

Warm up sets; 5-5

Working sets; In your own time complete:

3 at 70-75% 1RM

3 at 80% of 1RM

1 at 85% 1RM

1 at 90% of your 1RM

1 Your 1RM

 

WOD:

Increasing ladder in 5 minutes:

Thruster (185/135)

Bar Muscle Up

Complete 1 rep of each, then 2 reps of each etc. Climb as high as possible in 5 minutes.

Note: If you cannot do a bar muscle up, you are going to do a scaled muscle up on the rings. Starting from below the rings, pull to the chest, transition the rings to the arm pits, then do a full dip or jump into the top of the ring support position, hold the top of the ring support position for 3 seconds before descending in a controlled manner.