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WOD 041919: Diane & Tabatas


CrossFit: Skill: HS Skill/ Strength 2-3 Rounds of A and B (ex 1of A then 1 of B) A) Pick 1 1) 10-16 Reps of Seated ALT Strict Press 2) 30 S HS Hold 3) 5-7 Strict HSPU 2 Minute Rest B) Pick 1 1) Kick Up to Hand / Head Stand 2) 5-10 Reps

CrossFit:
Skill:
HS Skill/ Strength
2-3 Rounds of A and B (ex 1of A then 1 of B)
A) Pick 1
1) 10-16 Reps of Seated ALT Strict Press
2) 30 S HS Hold
3) 5-7 Strict HSPU

2 Minute Rest

B) Pick 1
1) Kick Up to Hand / Head Stand
2) 5-10 Reps 5s HS Descents
3) 5-7 Deficit HSPUs / Work on Kipping

Conditioning:
Diane
21-15-9
Deadlifts (225/155)
HSPUs (Sub Heavy DB Strict Press)

5-7 Minutes to Warmup DL
CN: DL weight should not be heavier than 65-70% for WOD

10 Minute Cap

Cashout
STRETCH with Group Coaches!

Hybrid:
WOD 1:
17 Min AMRAP
100m Sprint
12 Strict KB High Pull +Press
12 Jump Squats
12 V-Ups
12 Box Shuffles

WOD 2:
2x KB DL

BootCamp:
WOD 1:
TABATA MAKE YOU HOTTA
Forward Backward Sprint
Strict High Pull and Press
Wtd Frog Jumps
Up and Over V-Ups
Box Shuffles
Pull Ups/Chin up
1min Between Tabatas

Weightlifting:
Oly:
3 Pos. Snatch (low, knee, mid-thigh)
(5) 1+1+1 x @ AHAP

Clean Doubles
(5-7) 2 x @ AHAP (rest :15 between lifts)

Power:
Bench Press
Build up 90%
(3-5) 3 x @ 90%

Wide Grip Bench (1-2″ wider than your conv. bench press)
(4) 2 x 70-75%

Banded Lat Pull Downs
(5) 10 x Moderate Band
Arnold DB Press
(5) 6-8 x @ AHAP
Plyo Push Ups
(5) 6-8 x (use 10-25kg plates)

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