8/6/15 CrossFit/FIT

By 08/05/2015 wod

8/6/15

Crossfit Programming

A. 50 Strict Pull-ups (not for time)

*Scale as needed with bands, these should all be quality reps with chin clearing the bar.

B. With a Partner…

2 Rounds

Partner 1- 400m Run

Partner 2- Max Power Cleans (135#/95#)

2 Rounds

Partner 1- 400m Run

Partner 2- Max Kettlebell Swings (53#/35#)

FIT Programming

WU
3 Rds
300 m run
30 Mountain Climbers 1+1 = 2
30 in & outs
30 alt pistoal squats
Core – Coaches Choice
2x – tabata style
Tabata Circut 1 (3)
10 sec ME, 5 sec rest
Sprint
Double UNders
Tabata Circut 2
20 sec ME, 10 sec rest
Box Jumps (Low/Fast) 20
Plate G2O 45/35
Tabata Circut 3
R1 KB Goblet squat – bottom hold
R2 KB Swing – OH hold

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