23
Apr

Tuesday 4/24/18

By: Crossfit Inner Loop Leave a Comment

Desie and Wendy

Bodyweight Strength

4 sets (12-15 mins):

Max Reps Strict Pull-Ups @ 41X2 tempo

REST 30 seconds

DB Push-Ups (8-10 reps @ 31X1 tempo)

REST 90 seconds

WOD

1500m Row for Time

Cash-Out

Partner Nordic Curl – 3 sets of 8

22
Apr

Monday 4/23/18

By: Crossfit Inner Loop Leave a Comment

Cristin giving the Master’s Qualifier a run for its money!

Strength

Tempo Front Squat (5 x 3 @ 42X1)

5 sets of 3 reps — all from the rack

Start light and build over the 5 sets. Focus today is on positioning and keeping the prescribed tempo (all 4 components). If you are unable to keep any part of the tempo, reduce the weight. Record heaviest set of 3 where you keep the correct tempo.

WOD

“Two Pair”

For Time (12′ CAP):

21-15-9 reps:
American KB Swings (53+/35+)
Burpees over the KB

immediately into

21-15-9 reps:
Med Ball Cleans (20/14+)
200m Run after each set