Wednesday May 15, 2019 by Dawn Marie | May 14, 2019 | WOD | 0 comments

Come on in Wednesday night and grab some tasty treats from Kettlebell Kitchen!!! They deliver fresh delish meals to CrossFit 508 twice a week.  They are perfect to keep you on track and make your life easier.

COMP & SPORT

Strength 1:

Strict Presses

Wendler Week 2

3 @ 70% of Base Weight

3 @ 80% of Base Weight

Max Effort @ 90% of Base Weight

(goal = 3 Reps or higher)


Strength 2:

Deadlifts

Wendler Week 2

3 @ 70% of Base Weight

3 @ 80% of Base Weight

Max Effort @ 90% of Base Weight

(goal = 3 Reps or higher)


WOD:

(20 minute time Cap)

3 Rounds for time of:

50 Air Squats

30 Sit-ups

20 Toes 2 Bar

10 Burpee Box Jumps

 

FITNESS

Strength 1:

Strict Presses

Sets of 3

Clinbling in weight


Strength 2:

Deadlifts

Sets of 3

Clinbling in weight

 

WOD:

(20 minute time Cap)

3 Rounds for time of:

50 Air Squats

30 Sit-ups

20 Toes thru Rings or Toes 2 Rig

10 Burpee Box Step Ups

 

 

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