CROSSFIT VIDATHA

2017 September 4

STRENGTH – Front Squats 5-5-5 *in between sets do 5 single leg hip thrust/leg (empty bar) *go on every 3minutes – Push Press 3-3-3 *in between sets do 5 bent over DB row *go on every 3minutes – Thrusters 1-1-1 *in between sets do 5 single leg box jumps/leg *go on every 3minutes

2017 August 26

METCON: In Pairs – 400m run (1 person holding 2 plates) – 100 Burpee Box Jump over – 400m run (1 person holding 2 plates) – 100 Barbell G2S – 400m run (1 person holding 2 plates) – 100 Overhead Squats – 400m run (1 person holding 2 plates) *run together but only 1 person…

2017 August 22

GYMNASTIC STRENGTH: Dip Progressions 14min EMOM – 1st 5 Ring Rips – 2nd 3 assisted single arm chin-up/side (while resting get 5-10 each of german swings/forward backward swings) METCON: 21-15-9 – Wall Balls – Burpees 6” target *10min timecap