CROSSFIT FENWAY BLOG

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Tuesday, April 25th 2017 – Conditioning

Warm-Up
2 min singles
rest :30
1 min doubles
7-10 wide pushups – try to build on these from last week
8 – 1 arm russian KB swings
7-10 normal
8 – Light KB snatches
7-10 diamond
10 KB snatches

Strength
5 Sets
SA DB Bench Press x 12 each arm (20×1)
:30-:45 hollow body hold
rest 2 min

WOD
10-8-6-4-2 – KB Snatch (70/53)
1-2-3-4-5 – LLRC or RC

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Monday, April 24th 2017 – Conditioning

Warm-Up
500m row
10 Box Jumps SD
10 Strict Pullups or ring rows

Strength
5 Sets
Buid to a 3rm Back Squat (31×1)
6 SA DB Rows (30×1)
*heavier than last week
– every 3 minutes a new set starts

WOD
Five sets for total time
Row 300/250 meters
8 Box Jumps (30″/24″)
12 Chest-to-Bar Pull-Ups
Rest 60 seconds