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Jan
05
2018

Friday

By admin 0

CrossFit Kendall – CrossFit

LifeReady Training

SWOD.: Metcon (No Measure)

A1.

Strict Pullup complex-

4×4-6 reps

(1 strict pullup + Behind 1 behind neck)

A2.

Face pulls-

4×15

WOD.: Metcon (AMRAP – Rounds and Reps)

5 Rounds.

2 minute Amrap:

100m Run

7 Power Snatch #115/75

5 Ring Dips

-rest 2 minutes-

RxReady Training

A.: EMOM for 6 minutes: (5 S2OH #185/125)

*must be UB sets

B.: Deadlift (7-5-3-increasing 7-5-3)

*second wave should be slightly heavier

C.: Metcon (AMRAP – Rounds and Reps)

5 Rounds.

2 minute Amrap:

100m Run

7 Power Snatch #115/75

5 Ring Dips

-rest 2 minutes-

Accessory

Seated Dumbbell Press (4×15)

light/moderate

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