Monday, 13 January WOD

RP Nutrition Challenge Starts TODAY!!!!

Download the RP Diet App if you have not done so and start improving your body composition and performance.

Shogun Crossfit will be following the “Silverback Cycle” for the beginning of 2020. Download the BTWB app to keep track of all your gains this year.

Warm-up:

  • 400m Run
  • 3 rounds for quality of:
    • 6 L/6 R Single Leg Kettlebell Lateral Box Step-ups, pick load
    • Hollow Hold, 20 secs
    • Single Arm Kettlebell Farmers Carry, pick load, L 100 ft/R 100 ft

Strength EMOM:

3 Power Clean + 3 Front Squat + 3 Push Jerk, pick load

Every 2 mins for 10 mins.

Metcon:

Complete as many rounds as possible in 12 mins of:

  • 3 x 3 Power Clean + 3 Front Squat + 3 Push Jerk, 135/95 lbs
  • 15 Toes-to-bars

Body Armor:

3 rounds for quality of:

  • 10 Dumbbell Bench Press, pick load
  • 25 Banded Pull Aparts
  • 10 Dumbbell Stiff-Legged Deadlifts, pick load
  • 25 AbMat Sit-ups Rest
  • 2 mins

Record all your weights and times on BTWB!

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