Video – Crossfit The Shelter

TheShelter, The Whiteboard – Workout of the Day

Monday 210308

Strength

Back Squat

Find a new 1RM

Then

Row

Arms & Legs: 40 sec easy, 20 sec od, 10 sec fast

Rest 20 sec,

Legs Only: 40 sec easy, 20 sec od, 10 sec fast

Rest 20 sec,

Arms Only: 40 sec easy, 20 secs od, 10 sec fast

Rest 20 sec

Repeat 3 times

For Time:
2000/1500m row
1600m Run
2000/1500m row

Strength

Bench Press (2-2-2-2-2)

* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*6th-8th sets are 3 reps

Bench Press (3-3-3)

* New set every 90 seconds
*80% of 1RM – Same weight for all sets
*6th-8th sets are 3 reps
For Time

3 rounds
30 OHS 34/24
30 GHD’s
90 Double Unders

Tuesday 200922

For Time

8 sets
*new set every 2:30*
250m/200m Row
10 Burpees

For Time

20-10-5

Down Ups

Medicine Ball Cleans

Strict Press 34/24

Then

40-20-10

Plat Touches 10kg

Medicine Ball Squats

Plate Sit-Ups 10kg

Then

80-40-20

Russian Twists with Wall Ball

Mountain Climbers

Empty Bar Bicep Curls

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