Sun20140503

CrossFit Crescent – CrossFit

 

Weightlifting

All this week! If you haven’t found your 1RM Deadlift, do so!

Deadlift (18 Min to work up to a 1RM)

Metcon

Fitness WoD

Metcon (2 Rounds for reps)

4 Min AMRAP

5 Box Jumps

10 Air Squats

10 Russian KBS

Rest 1 Minute

4 Min AMRAP

7 KB SDHP

14 Jumping Lunges

21 Situps
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2 short WoD’s put into one. Use the same kettlebell for both exercises, you pick the weight that best suits you. These wods are short, so they should be non-stop until the 1 minute rest in the middle.

Metcon

Sport Metcon

Metcon (AMRAP – Rounds)

9 Min EMOM

5 High Box Jumps

10 Russian KBS (Heavy)

15 Air Squats
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Don’t skimp on the box height or KB weight. This WoD should push you. Do one round every minute, use the remainder of the minute to rest. If you don’t finish a round on time, take the next round to rest. Score is total rounds completed. Max score possible is 9.

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