10/16/2015

 In Blog, Workout of the Day

Friday-

  1. EMOM 12
    1. Minute 1- 12 single arm seated kb strict press right hand (sit on ground-feet in front of you)
    2. Minute 2- 12 single arm seated kb strict press left hand (sit on ground-feet in front of you)
    3. Minute 3- max dead hang pullup hold

Goal: shoulder strength and midline stability

Fitness

  1. AMRAP 8
    1. 3 rounds of
      1. 5 deadlifts at 70%
      2. 5 box jumps 24/20
        1. Right into
    2. Max rounds in remaining time
      1. 10 burpees over the bar
      2. 10 ring rows

Athlete

  1. AMRAP 8
    1. 3 rounds of
      1. 5 deadlifts at 70%
      2. 5 box jumps 30/24)
        1. Right into
    2. Max rounds in remaining time
      1. 10 burpees over the bar
      2. 10 pullups

Goal: Complete the 3 rounds as quickly as possible and then move quickly through the second half. This one is shorter so you can pick up the pace early and try to hang on until the end.

 

Dont forget Highland Games are this Saturday. There is no Ruckfit or 11:30am class. If you still want to join the fun, sign up on the board and email paige pkline@croftoncrossfit.com

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