Save The Last Dance

Oct 21st, 2018

Category: CrossFit

Save The Last Dance

Dig Deep

Weekly Strength/Benchmark Schedule – Click Here

Warm-up
3 Minutes Bike or Ski Erg
Then 3 Rounds
5 Strict Press
:30 Ring Support
*Increase weight each round as able.

Strength
Push-jerk
3-3-3-3-3

WOD
40/30 Calorie Bike
20 Shoulder to Overhead (155,105)
40/30 Calorie Ski
20 Ring Dips

Level 2- (115,75)
Level 1- 30/20 Cals, (75,45), Push-ups
ADV – 30 reps of each
Row Sub – 50/40 cals
Run Sub – 800m

CFS Endurance Sunday – Southie Orange 10AM

Endurance Sprint WOD
Double Unders (unbroken sets)
10-20-30-40-30-20-10
100m Sprint after each completed set

Endurance WOD
E2MOM 8
250m Row
10 Burpees over the Rower
Plank hold in remaining time

Rest 90 sec.

AMRAP 2
Barbell Thrusters (45/35)
(5 Burpees every time the barbell is put down)

Rest 90 sec.

E2MOM 8
200m Run
12 Ring Rows
Max V-Ups in remaining time

At Home WOD
Teams of 2
40 Burpees
80 Hollow Rocks
120 Air Squats
80 Sit Ups
40 Burpees