11/03/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

How many times a week do you come to class? What is your goal?

Strength / Skill

Bench Press (4×3 @65-75% of 1 rm)

use a 3 second tempo on the eccentric portion and then explode upward

Rest 60 seconds

One Arm Dumbbell/KB Row x 6-10 reps (hold/squeeze top portion for 2 seconds)

Rest 1-2 minutes

WOD

Metcon (AMRAP – Rounds and Reps)

As Many Rounds As Possible in 18 minutes of:

400 meter run

6 Hang Squat Cleans (115/75#)

15/10 Hand Release Push ups