Monday 19.6.17

Josh

Josh

Warm-up:
3×30 Shoulder routine & 20 band pull aparts & Barbell warm-up
then…
Practice session for jump rope
3 RNFT:
20 Double unders
10 Cal Row
5 Overhead Squats

WOD:
OPEN & PERFORMANCE
AMRAP 15:
60 Double-unders
30 Calorie Row
15 Overhead Squats (115/80)

FITNESS
AMRAP 15:
60 Single-unders
30 Calorie Row
15 Overhead Squats (95/65)

Categories: wod

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Crossfit Viera Team

Monday 26.6.17

Charlotte aka "Charizard"

Charlotte aka “Charizard”

Warm-up:
Barbell Warm-up for Snatch
30 band pull-aparts, overhand and underhand
3 RNFT:
12 Arch Rocks or Hip extensions
12 Hollow Rocks or GHDs
5 Power Snatches (work your way up in weight)

WOD:
“Isabel”
For Time:
30 Snatches (135/95)

DTS:
Power Snatch + OHS
2+2
2+2
2+2 x 3 sets

Gymnastics Conditioning
Muscle-ups: 6×40% unbroken, :40 rest