Sunday 8.12.18 CrossFit

Strength

AMRAP 10
DB Split Squats x 8 ea.
1-Arm KB Rows x 8 ea.
Single Arm Farmer Carry x 100 Ft

Intent: All strength work should be for quality today. Each repetition should be perfect

Metcon

AMRAP 20
15 Russian KBS (70,55)
12 Goblet Squats (70,55)
Run 400 Meters
Rx: (55,35)
L2: (45,25)
L1: (35,25)(200m Runs)
100m = 1 rep

Intent: Today’s workout will challenge you in terms of loading and movements. Shoot for 80-85% effort and use a KB that will challenge you to complete all sets UB. Shoot for an easier pace on your 400m runs to ensure proper recovery between rounds of KB work

Finisher

5min Mobility with Coach
By | 2018-07-27T16:03:16-04:00 August 11th, 2018|WOD|Comments Off on Sunday 8.12.18 CrossFit