Tuesday, July 31, 2018

Crossfit

Strength

Carry/Hold and gymnastics

A
Farmer Carries
100ft unbroken
Double hand

Superset with

B
Strict HSPU
comfortable UB sets
5 sets, 22 minute clock
end 2-3 reps before failure
idea is to do same amount of reps each set

Conditioning

EMOM 24
1: 10 box step over w/DB's 35/20
2: 40 DU
3: 15 KB swings 53/35
4: 15 push ups
comp wear vest for push ups

Post Class

RomWod
Banded mobility
half kneeling one arm strict press, 4 x 8 ea side

RP-Fit

Strength

Single Arm Bent Over DB/KB rows
5x6 (each arm)
5x8 GHD back extensions

Conditioning

EMOM 24
1: 10 box jumps
2: 40 SU
3: 10 KB/Barbell DL 70/55
4: 15 ab mat sit-ups