Wednesday, July 25, 2018

CrossFit

Skill/Strength

Carry/hold and gymnastics
back rack hold 25 sec
115-125% of BS

super set with

Ring muscle ups
comfortable unbroken set
3-6 reps generally

5 sets, 1:30 rest , 20 min cap

Conditioning

For 35min @ 85%
8 minute Assault Bike
1 minute rest
8 minute Run
1 minute rest
8 min Assault Bike
1 minute rest
8 minute Run

 

RP-Fit

Skill/Strength Work

Pull Up Work
5x5 ring rows, ring pullups, strict pull-ups
farmers carries 100ft

Conditioning

8 min row
2 min rest
8 min bike
2 min rest
8 min row