170504

Was a good one!!

A post shared by Jersy Ramirez 🌈 (@jersy_gato) on

THURSDAY

WOD

12 minute AMRAP of:
200 meter Run
12 KB Snatch, Red/Blue (6 per arm)
6 Burpee Bar Muscle-ups

CONDITIONING

SHRED in remaining time:
max calories in SHRED zone

ACCESSORY WORK

A. 3 x max rep Matador Dips
B. 3 x 5 negative Chin ups w/ 3-5 second decent
C. Reverse Tabata L-Sit hold

BASEFIT

WOD

“Pant”
21-15-9 reps for time of:
DB Front Squat
Toes to Barinto15-12-9 reps for time of:
DB Single Arm Push Press, each arm
Knees to Elbow

into

12-9-6
DB Thrusters
Burpee Over Dumbbells

into

600m Berm Run

SHRED

WOD

“Deplete”

Staying between 70-75% intensity, burn as many calories as possible:

10 minute Row
EMOM perform 5 V-ups

10 minute Bike
EMOM 5 Supermen

10 minute Ski
EMOM 5 pulls w/ ABS only

10 minute Run
EMOM 10 Air Squats

10 minute AMRAP of:
20 Jumping Jacks
20 Single Unders
20 Russian Twists (single count)

 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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