11/07/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

What event would you like to see next at BK Fit?

Strength / Skill

16min: Bench Press (3, 3, 3, 2×2 across 85%)

Set 1: 1 x 3 @ 50%

Set 2: 1 x 3 @ 60%

Set 3: 1 x 3 @ 70%

Set 4: 1 x 3 @ 80%

Set 5: 1 x 2 @ 85%

Set 6: 1 x 2 @ 85%

WOD

Metcon (Weight)

7 Minute EMOM:

3 reps:

1 Thruster

1 Behind the Neck Thruster
You will perform a thruster from the front rack. On the way down bring it behind the neck for the behind the neck thruster.

(score = total weight lifted… must successfully make 6 reps within the minute for the weight to count)

Stretch / Cool Down

120 sec Rocking Table

90 sec: Thoracic Bridge

https://www.youtube.com/watch?v=rm9L0RIhR3s