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8 Sept 2017 KDA CrossFit in San Diego

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8 Sept 2017 KDA CrossFit in San Diego

Warmup:

400m Run
Spiderman Walk
OH Plate Squat/Wall Squat
Lateral Pushups

Sport:
AMRAP 3
30 Front Squat @115/85
Max Cal Row
Rest 3min

AMRAP 3
400m Run
Max Burpee
Rest 3min

AMRAP 3
30 Box Jump Overs @24/20
Max Deadlift @135/95
Rest 3min

AMRAP 3
500m Row
Max Push-ups

Lifestyle:
3 Sets
A1.
Sorenson :30 Hold at top

A2. 1Min Air Bike (at a repeatable pace)

B1. 3 Sets
Reverse Hyper x20
or
KB Swing

B2.
KB/DB RDL @4010, 8-10

C1. 3 Sets
Landmine Twists
x20 (10/10 per side)

C2.
Plank on rings
:30-:45

Training Notes:
Sport: You guys are working some intervals with varying combinations of gymnastics, conditioning and weightlifting components. There is enough rest built in-between that the intensity should stay high.

Lifestyle: You guys are focused on some lower body and back strength development with some rotational and static ab work to finish it off.