Red Deer Personal Training & CrossFit

July 31 - Aug 4, 2017

Monday

Strength/Skill

Front Squat  3RM

 

WOD

 

7min Time cap:  

 

Hand Stand hold, 

7 Toes to bar every time you come down.

 

 

 

Tuesday

Strength/Skill 

 

15Min EMOM: 

1: 6 Pistols  

2: 5 Ring dips

3: 4 Handstand Pushups

WOD

 

5 Rounds: 

5 Snatch   80 % 1RM

10 power Clean

15 Box Jumps

 

Wednesday

Strength/Skill

 

CrossFit Mobility

 

WOD

25 Min Amrap: 

50 Abmat Sit ups

40 Wall Balls 20/14

30 Kettle Bell Swing  24/16

20 OH Lunges  45/25

10 Thrusters 135/95

 

Thursday

Strength/Skill

 

Hand stands Holds/ Hand stand walks

 

WOD

19min Amrap:

 

12 deadlift

6 Front Squat   70% 1RM FS

2 rope climb

 

Friday

Strength/Skill

 

Snatch 2RM


WOD

 

14min EMOM:

 

1: 8 Pistols

2: 5 Push press 75% 1RM




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