Inside Out

Aug 5th, 2018

Category: CrossFit

Inside Out

Start ‘Em Young!

Weekly Strength/Benchmark Schedule – Click Here

Warm-Up
Partner Up!
P1- 15/12 Cal Row
P2- Behind Neck Snatch Grip Push Press
Switch
P1- 15/12 Cal Row
P2- Muscle Snatch
Switch
P1- 15/12 Cal Row
P2- Barbell Thrusters
Switch

Strength
Power Snatch
2-2-2-2-2

WOD
3 Rounds
40/30 Calorie Row
30 Sit-ups
20 Wallballs

Level 1- 30/20 row
ADV- 20 GHDs; 30/20lb Wall Ball

 

CFS Endurance Sunday – Southie Orange 10AM

Endurance Sprint Wod
Teams of 2
Row 3000m
(Switch Every 250m)

Rest 3 Minutes

Partner Endurance Wod
Bike 27-21-15 / 21-15-9
Double Unders 150-100-50
Ring Dips 21-15-9

*E1.5MOM 100m Run

Reps are per Athlete.
Athlete 1 begins on bike, Athlete 2 begins on dubs.

Cash Out
Alt Tabata
Superman Hold
Wall Sit

At Home WOD
AMRAP: 15
15 Jumping Squats
12 Clapping Push Ups
9 Jack Knives
6 Supermans
3 Bridge Ups

DISCUSSION 1 Comments

  1. Trevor 08/05/2018 at 4:02 pm

    DB Bench
    5×8 ascending
    50/55/60/65/70

    Skill: 30 Mups not for time
    Goal was no failed attempts and no flailing legs.
    None missed.

    EMOM7
    4 fat bar DL @185
    Was supposed to be longer but the bar got too slippery. #humid