CrossFit Kirrawee - 150816

 Weekly layout 

Monday – Bench & Chipper

Tuesday – Front Squat & Interval training

Wednesday  - Gymnastics

Thursday – Weightlifting technique

Friday – Back Squat & AMRAP AMRAP AMRAP

Saturday – Longer conditioning/ Hero WOD

 

 Monday 15/8/16

 

Warm up 

Banded Pec & Lat Stretches

Band pull aparts/internal & external rotational drills

Pushup/downward dog ladder up to 5

 

Strength 

ALTERNATING EMOM

Bench Press/ Bent over row or Pendlay Row

- In 5 mins Build to 60% bench and moderate row

- Then EMOM for 10 minutes (5 sets each) building across sets

5 Bench Press

5 Bent over row/Pendlay row

 

Conditioning (CAP 20 Mins)

ARE YOU CONCENTRATING

43 Cal Row

43 Ring Dips

43 C2B Pull Ups

43 Hand Release Push Ups

3 Rope Climb 15ft (6 Rope lowers)

**Scale to 33 reps

 

Accessory work - optional if time permits

3 rounds

10 Bent over ATYT with light plates

10 90/90’s with light plates

90s with empty bar/light plates overhead