KILO BLOG

January 4, 2019

January Challenge:  Kilo Open Continues!

CrossFit Classes 

RX:  SKILL/STRENGTH: Bench Press 6×3 @ 90%. WOD: 2 rounds of both couplets. Complete both couplets for round one and then do round 2. 21-15-9 Pull Ups and Front Rack Lunges (40/60), then 21-15-9 TTB and OHS (40/60). Time cap 25min

Gold:  SKILL/STRENGTH: Bench Press 6×3 @ 90%. WOD: 2 rounds of both couplets. Complete both couplets for round one and then do round 2. 21-15-9 Pull Ups and Front Rack Lunges (35/50), then 21-15-9 TTB and OHS (35/50).

Silver:  SKILL/STRENGTH: Bench Press 6×3. WOD: 2 rounds of both couplets. Complete both couplets for round one and then do round 2. 21-15-9 Pull Ups and Front Rack Lunges (bar), then 21-15-9 TTB and OHS (bar).

No Bar:  SKILL/STRENGTH: 6×10 Ring Push Ups. WOD: 2 rounds of both couplets. Complete both couplets for round one and then do round 2. 21-15-9 Ring Rows and Goblet Lunges, then 21-15-9 V-Ups and goblet squats.