BOOTCAMP 10/1/18

CrossFit 201 – BootcampView Public WhiteboardMetcon (Time)3 Rounds 10 DB Deadlift 100′ DB Farmer’s Carry 100′ DB Front Rack Lunge Right Into 7 Rounds 5 Toes to Bar 5 Burpees

Monday WOD

CrossFit 201 – CrossFitView Public WhiteboardMetcon (No Measure)For Quality 3 Rounds 15 DB Deadlifts 70/50 80′ Farmers Carry 15 GHD Hip Extensions 15 V-Ups Rest 1 minute between rounds *DEADLIFT 1 REP MAX NEXT WEEK!Metcon (AMRAP – Rounds and...

Sunday WOD

CrossFit 201 – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds)PARTNER WOD (Full Alternating Rounds) AMRAP 10 minutes 20 Air Squats 10 Alternating Front Rack Lunges 115/75 Rest 3 Minutes AMRAP 10 minutes 15 Pushups 10 Hang Power Snatches...

Saturday WOD

CrossFit 201 – CrossFitView Public WhiteboardMetcon (5 Rounds for weight)5 Rounds Every 2 minutes 2/2 DB Power Clean and Jerk + 40 Russian Twists (no weight) *Single Arm (2 left, then 2 right)Metcon (AMRAP – Rounds and Reps)AMRAP 20 minutes 40′ DB...

Friday WOD

CrossFit 201 – CrossFitView Public WhiteboardMetcon (No Measure)For Quality 3 Rounds 8 GHD Supine DB Bench Press 10 Plate Raises 8 Band Pull Aparts 10 Plate Side Bends (Per side)Metcon (Time)10-9-8-7-6-5-4-3-2-1 Clean and Jerks (95/65RX+)(75/55RX) Bar Facing...