Full RAMP Mode

Jul 8th, 2018

Category: CrossFit

Full RAMP Mode

Becca

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
4 Rounds
:20 on/:10 off
Jump Rope

Rest 1 minute

4 Rounds
:20 on/:10 off
Assault Bike

Strength
1.Strict Press
3-3-3-3-3
2. Strict Pull-up*
5-5-5-5
*Complete between sets of presses

WOD
50/40 Calorie Bike
20 Power Cleans (155,105)
100 Double Unders
10 Power Cleans

Level 3-135,95
Level 2- 115,75
Level 1- 95, 45
ADV (205/135) for the 2nd round of power cleans

CFS Endurance Sunday – Southie Orange 10AM

Sprint Wod
4 x 200m Run

Endurance Run
1 Mile

Partner Endurance WOD
AMRAP 20
(One partner works at a time)
Ski 15/10 cals
10 KB Swings
10 Goblet Lunges **
(5 each leg)

**Resting athlete holds plank while working athlete completes lunges.

At Home WOD
Alternating Tabata
Jumping Squats
Clapping Push Ups

Rest 1 Minute

Alternating Tabata
Hollow Rocks
Supermans