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Jul
07
2017

Friday

By admin 0

CrossFit Kendall – CrossFit

LifeReady Training

SWOD.: Snatch (4×2-moderate)

WOD.: Metcon (AMRAP – Rounds and Reps)

4 minute Amrap:

3 Snatches #165/115

6 Strict Ring Dips

9 Box jumps 36/30″

-rest 2 minutes-

4 minute Amrap:

6 Snatches #135/95

9 Kipping Ring Dips

12 Box jumps 30/24

-rest 2 minutes-

4 minute Amrap:

9 Snatches #115/75

12 Ring pushups

15 Box jumps 24/20″

RxReady Training

A.: Strict Knees to Elbows (10×3-6)

B1.: Ring Rows (Tempo @30X1- 5×3)

B2.: Weighted parallette pushup (5×10)

light

C.: Metcon (AMRAP – Rounds and Reps)

4 minute Amrap:

3 Snatches #165/115

6 Strict Ring Dips

9 Box jumps 36/30″

-rest 2 minutes-

4 minute Amrap:

6 Snatches #135/95

9 Kipping Ring Dips

12 Box jumps 30/24

-rest 2 minutes-

4 minute Amrap:

9 Snatches #115/75

12 Ring pushups

15 Box jumps 24/20″

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