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Nov
07
2017

Tuesday

By admin 0

CrossFit Kendall – CrossFit

LifeReady Training

SWOD: Metcon (Weight)

10 minute EMOM:

1- 25′ down/back KB Front rack lunge #53/35

2-15 Pushups

*Single-arm

WOD.: Metcon (AMRAP – Reps)

3 Rounds.

90 sec Amrap:

Slamball O/shoulder #50/30

-rest 90 sec-

90 sec Amrap:

Snatches #75/45

-rest 90 sec-

90 sec Amrap:

Broad jumps

-rest 90 sec-

RxReady Training

A.: Metcon (Weight)

EMOM for 8 minutes:

1-Clean + 3 Front squats

2-40 Double-unders

*70% of 1RM clean

B.: 2 Power Jerks + Split Jerk (4 sets)

heavy

C.: Push Press (5-3-3-2-2-1 *increasing weight)

D.: Metcon (AMRAP – Reps)

3 Rounds.

90 sec Amrap:

Slamball O/shoulder #50/30

-rest 90 sec-

90 sec Amrap:

Snatches #75/45

-rest 90 sec-

90 sec Amrap:

Calorie Row

-rest 90 sec-

Endurance

Metcon (Time)

6 sets:

200m Run at PR Mile Pace

Walk 100m

Sprint 100m

50 Single-unders(unbroken)

Sprint 100m

Walk 100m

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