CrossFIt Windansea – CrossFit

Weightlifting

Bands with KB Strict Press (4×8)

Use light or micro band loop around very light kb,only use 5,10,at most 15 pound kb then place on barbell. Take for rack. Partner up

Gymnastics

GHD Situps (4×12 (advance 4×20))

Metcon

Metcon (Time)

4 rds for time:

-4 ring muscle ups

-4 Tall Box Jumps(36,30)

-10 Thrusters(95,65)

-10 Lateral Burpess over bar

August 16, 2018

8/16/2018

CrossFIt Windansea – CrossFit Weightlifting Bands with KB Strict Press (4×8) Use light or micro band loop around very light kb,only use 5,10,at most 15 pound […]
August 15, 2018

8/15/2018

CrossFIt Windansea – CrossFit Weightlifting Back Rack Reverse Lunge (4×6) Take bar for rack. 3 reps each leg. Go Heavy Metcon Metcon (AMRAP – Rounds and […]
August 14, 2018

8/14/2018

CrossFIt Windansea – CrossFit Metcon Metcon (Time) Complete 8rds FT of: -400m run -6 Clean and Jerks (135,85) *Time cap 25 mins *Alternate runs each way […]
August 13, 2018

8/13/2018

CrossFIt Windansea – CrossFit Weightlifting Back Squat (Low Bar) (4×3) Spend 20 mins to discuss bar placement, mechanics and complete your set and reps. Place bar […]