CrossFit / BootCamp / MetCon WODS

2020.9.28 Monday

 

CrossFit

 

Strength/Skill

Deadlift

5-5-5-5-5

*Increase weight as you go.

 

Conditioning

5 Rounds for Time

15 DL (135/95lb)

10 Front Squats

5 Thrusters

 

Boot Camp

 

Strength/Skill

5 Sets of

10 DB Romanian Deadlifts

10 Weighted Hip Bridges

 

Conditioning

2 Mins On/1 Min Off x 6R

In the 2 Minutes

30s: Jumping Jacks

30s: MB Cleans

30s: MB Thrusters

30s: MB Slams

 

 

2020. 9.29 Tuesday

 

Metcon

 

AMRAP in 26 minutes

 

250/200m Row

5 Man Makers

10 Burpees

 

*1 Min Rest after each round.

 

*Suggested DB weight (35/20lb)

*The load, distance(reps) and movements prescribed for any Metcon workouts are scalable.

 

2020.9.30 Wednesday

 

Closed

 

2020.10.01 Thursday

 

Closed

 

 

2020.10.02 Friday

 

Open Gym

 

 

2020.10.03 Saturday

 

Hannam Heroes

 

AMRAP in 20 Minutes

7 C&J (Barbell/Dumbbells)

35 DUS/ 105 SUs

 

*Suggested BB weight (135/95lb), DB weight (50/35lb)

*The load, distance(reps) and movements prescribed for any Metcon workouts are scalable.

 

2020.10.04 Sunday

 

Metcon

 

Coach's Choice

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