STRICTly a Sunday Special

Jun 16th, 2019

Category: CrossFit

STRICTly a Sunday Special

LFG

Benchmark/Strength Schedule – Click Here

Warm-up
Partner Up!
3 Rounds
P1- 12/10 Cal Ski
P2- Overhead Barbell Hold (Pressing Grip)
Switch

Strength
Strict Press
EMOM5- 2 Rep
EMOM5- 1 Rep

WOD
30-20-10
Calorie Ski
Shoulder to Overhead (115,75)

Level 2- 95,45
Level 1- 75,35

*Row/Bike Sub = Same Cals

CFS Endurance Sunday – Southie Orange 10AM

Endurance Sprint WOD
5 x 200m Run (Rest 0:30 between each run)

Endurance WOD
In 6 Minutes
15/10 Cals Bike(To Start and at Minute 3)
21-15-9
Burpees
V-Ups

Rest 90 Seconds

In 6 Minutes
250m/200m Ski (To Start and at Minute 3)
21-15-9
Box Jump Overs
Hand Release Push-Ups

Rest 90 Seconds

In 6 Minutes
200m Run (To Start and at Minute 3)
21-15-9
KB Swings
Box Step-Ups

Rest 90 Seconds

In 6 Minutes
250m/200m Row (To Start and at Minute 3)
21-15-9
Double Unders x 3
Sit-Ups

At Home WOD
4 Rounds
7 Jack Knives
14 Plank Ups
21 Russian Twists x Side
28 Air Squats

then

10 Cat/Cows
10 Bird Dogs
1:00 Downward Dog