Tuesday, October 17, 2017

South Landing CrossFit - CrossFit

Practice

A: Metcon (No Measure)

10 Minute of Kipping Skill work
*If no interest in Kipping, perform the following:

3 Sets:

8 Dumbbell Bent Over Row

15-30 Second L-Sit/Hang

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Tuesday, October 17, 2017

South Landing CrossFit - CrossFit

Practice

A: Metcon (No Measure)

10 Minute of Kipping Skill work
*If no interest in Kipping, perform the following:

3 Sets:

8 Dumbbell Bent Over Row

15-30 Second L-Sit/Hang

Read More

Friday, October 13th, 2017

South Landing CrossFit - CrossFit

Weightlifting

Power Snatch (E2MOM x 5 sets complete 4 reps)

OPTION 1: Power Snatch with barbell as prescribed. You will drop from the top and reset on each rep. If unable to get the barbell into hips, you will go from the hang for each rep.

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Thursday, October 12th

South Landing CrossFit - Bootcamp

Shoulder Press (5RM)

Training

A1) Banded Good Mornings: 3x12

A2) Banded X-Walks: 3x10 each

A3) Banded Hollow Lat Pull Down: 3x10

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Thursday, October 12th, 2017

South Landing CrossFit - CrossFit

Training

Metcon (Calories)

2 Minutes Row- hard pace

2 Minutes Row- easy pace

2 Minutes Bike- hard pace

2 Minutes Bike- easy pace

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