Weight a Second!

Jun 3rd, 2018

Category: CrossFit

Weight a Second!


Weekly Strength/Benchmark Schedule – Click Here

Warm-up
EMOM 6
Run 100m
12/10 Cal Ski
12 Goblet Step Ups

Strength
Thruster
3-3-3-3-3

WOD
800m Run
40/30 Cal Ski
40 Weighted Step-Ups (2,1.5)*
40 KB Swings (2,1.5)

* one kettlebell
Level 2- (1.5,1)
Level 1- (1,0.75)

CFS Endurance Sunday – Southie Orange 10AM
Sprint Ladder
100m, 200m, 400m, 200m, 100m

Endurance Wod
Every 90 Seconds Complete 1 Round.
5 Rounds per Station.
90 Seconds Rest Between Stations

Station 1
Run 100m
10 Wall Balls
25 MB Russian Twists

Station 2
10/8 Cals Bike
10 KB Floor Press
30 Sec. Hollow Hold

Station 3
10/8 Cals Row
12/10 Push Ups
10 Supermans

At Home WOD
5 Rounds
20 Alt Shoulder Taps
15 Air Squats
10 Jack Knives