Posted on

November 30, 2017

CrossFit
Warmup:
PA Snatch Warm Up x 3
Overhead/Wrist Mobility
5 Snatch Balance + OHS (Build)

Strength:
Hang Squat Snatch
Level 1: Technique
Level 2: Heavy 3

WOD:
“The Wall”
20-15-10-5
OHS (95/65)
10-20-30-40
Wallballs

BodyFit 170

Warm Up:
Get Your Chili Warm
4rds of “Cindy”

WOD:
Tabata – 8 Rounds (Rest 1 min btwn /ea)
Assault Bike
Pullups
Lunges
Push ups
Sit ups

Posted on

November 29, 2017

CrossFit
Warmup:
3rds
:40 Deadbug
8 Ring Rows
8 BB Good Mornings (Build)
4 Box Jumps (30/24)
5 Deadlifts (Build)

Strength:
Deadlift
Level 1: 1×5 (+10)
Level 2: Heavy 3
(Approx 90% of 3 RM)

WOD:
8 min AMRAP
4/4 Rotational Ball Slam
4, 8, 12, 16, 20 . . . Pullups

BodyFit 170

Warm Up:
Get Your Chili Warm
4rds of “Cindy”

WOD:
Tabata – 8 Rounds (Rest 1 min btwn /ea)
Assault Bike
Pullups
Lunges
Push ups
Sit ups