Strength / Metcon

Bodh CrossFit – CrossFit

Warm-up

Dynamic Warm Up

Barbell Warm Up

Skills

Clean & Press

Wall Ball Shot

WOD

Metcon (Weight)

Every 2 Min For 10 Min

2 Clean + 2 Front Squat + 2 Push Jerk

WOD 1

Metcon (Weight)

Every 2 Min For 10 Min

5 Thruster

WOD 2

Every 2 Min For 6 Min

3 Clean & Press

Metcon (AMRAP – Reps)

EMOTM For 12 Min

1st Min 6 Burpee + 6 Deadlift 195/155 lbs

2nd Min 6 Burpee + 20 Double Under

3rd Min 6 Burpee + 6 Wall Ball Shot 20/14 lbns

After Bash

Stretching

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s