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Nov
02
2017

Thursday

By admin 0

CrossFit Kendall – CrossFit

LifeReady Training

SWOD.: Power Snatch (3-3-2-2-1-1-1 )

*increasing weight

WOD.: Metcon (AMRAP – Reps)

2 Rounds.

2 minute Amrap:

Box jump overs 24/20″

-rest 2 minutes-

2 minute Amrap:

Power Snatches #155/105

-rest 2 minutes-

2 minute Amrap:

Calorie Row

-rest 2 minutes-

RxReady Training

A.: Power Snatch (3-3-2-2-1-1-1 )

*increasing weight

B.: Power Clean (3-3-2-2-1-1-1 )

*increasing weight

C.: Back Squat (4×4@82%)

D.: Metcon (AMRAP – Reps)

2 Rounds.

2 minute Amrap:

Box jump overs 24/20″

-rest 2 minutes-

2 minute Amrap:

Power Snatches #155/105

-rest 2 minutes-

2 minute Amrap:

Calorie Bike

-rest 2 minutes-

Endurance

Metcon (Time)

Warm-up:

5 min run at easy pace

Rest 3 minutes.

(Dynamic sprint drills)

3 sets:

10x100m at your 1 mile PR pace

-rest 30 sec between reps-

-rest 3 minutes between sets-

Rest 3 minutes.

Warm-down:

5 min run at easy pace

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