Wednesday, September 8, 2021

8
Sep

Wednesday, September 8, 2021

CrossFit
Main: Helen
3 rounds for time:
400m run
21 AKBS
12 pull ups
Lvl6: 400m run (sub 8 mile), AKBS 53/35#, unassisted chin over bar kip pullups*based on how you tested
Lvl5: 350m run (8-9 mile), AKBS 44/26#, scale pullups based on test week
Lvl4: 300m run (9+ mile), AKBS 35/18#, scale pullups based on test week
Lvl3: 300m run, AKBS 26/18#, scaled pullups based on test week
Lvl2: 300m run, RKBS 35/26#, scale pullups based on test week
Lvl1: 200m run/600m bike, RKBS 26/18#, ring rows
Core work:
3 min of birddogs for quality

QuickFit/At home WOD
Main: Helen
Run X meters (bike 3x distance)
21 russian KB swing
12 ring rows
Lvl3: run 300m, KB 35/26
Lvl2: run 200m, KB 26/18
Lvl1: bike 600m, KB 26/18
Core work:
3 min of birddogs for quality