WORKOUT OF THE DAY
Kelly Thursday 7/12/17
6th December 2017 by
CrossFit
Warm Up
100m Run
10 Step down Box Jumps
5 MB Cleans
WOD
“Kelly”
5 Rounds For Time
Run 400m
30 Box Jumps 24/20″
30 Wallballs 9/7kg
CrossFit Lite
Warm Up
Handstand Shoulder Taps x10
Battle Ropes 10 big and 10 small
Deadball Rotations 5 each
Strength Setup
Setup heavy Sled Rope Pull/Push
Practice Renegade Rows
WOD
TABATA with 2 minutes between exercises
Sled Rope Pull/Push
10m Deadball Carry
Battle Ropes
DB Renegade Rows
Abs Finisher
1 attempt at a max
Plank
Chinese Plank
Right Side Plank
Left Side Plank
Barbell Club
Warm Up
20 Step Ups
10 5m Shuttles
10 Banded Pulls (Hard)
Strength
A) Power Snatch + Snatch + Hang Snatch – heavy for the day
B) Barbell Step Up 4×8
C) Banded Pulls 5×20