Bootcamp 5-19-17

May 18, 2017 jkwuest No comments exist

CrossFit Lifted – Bootcamp

Compare this entire day of programming to 4-7-17

Metcon (AMRAP – Rounds and Reps)

6 min. AMRAP:

20 elbow jacks

15 KB Swings (choose weight)

10 air squats

Metcon (10 Rounds for reps)

30 min EMOM:

1) 30 SECONDS SANDBAG FRONT SQUAT (MOD WITH A MED BALL IF TOO HEAVY)

REST 30 SECONDS

2) 30 SECONDS OF DUMBBELL SNATCHES (CHOOSE WEIGHT)

REST 30 SECONDS

3) 30 SECONDS OF DUMBBELL PUSH PRESS (CHOOSE WEIGHT)

REST 30 SECONDS

TOTAL REPS (SQUAT+SNATCHES+PRESSES) EACH ROUND

Metcon (Weight)

3 SETS:

15 WEIGHTED SITUPS (CHOOSE WEIGHT)

REST 10 SECONDS

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