Nov
10
2017
Friday
CrossFit Kendall – CrossFit
LifeReady Training
SWOD: Metcon (Weight)
EMOM for 8 minutes:
1-Clean + 3 Front squats
2-40 Double-unders
*70% of 1RM clean
WOD: Metcon (AMRAP – Rounds and Reps)
12 minute Amrap:
8 HSPU
6 Hang Cleans #135/95
14 Wallballs #20/14
RxReady Training
A.: Handstand Walk (5x30ft)
B.: Metcon (Weight)
14 minutes EMOM:
1-25ft Down and Back
DB OH Walking Lunge #50/35
2-10 GHDSU
*single-arm oh lunge
C.: Hip Extension (3×15)
*using GHD
D.: Metcon (AMRAP – Rounds and Reps)
12 minute Amrap:
8 HSPU
6 Hang Cleans #185/125
14 Wallballs #20/14