Call Us: (518) 459.4444

14
Sep

Saturday 091512

Link of the Day clifton park bootcamp

This Week's Mobility

 

Warm-Up:

CrossFit Warm-Up

2×10

 

WOD:

I. Back Squat

6 – 4 – 2

II. For Time:

30 Wallballs (20/14)

30 Ring Pushups

30 Toes-to-Bar

30 Overhead Lunges (45/25 plate)

30 Burpees

 

Competitors:

Ia. Back Squat Waveload @ 30X1; 6,4,2,6,4,2; rest 2 minutes

Ib. Power Snatch – 75% 1RM x 2; rest 2 minutes x 6

II. Sled Push – 12 sec @ high speed, low drag; rest walk 2:30 x 5

III. Sandbag Lunges heavy x 12 steps; rest 1 minute x 3

Leave a Reply