Vanna Truong

Vanna Truong

05/21/2018

CrossFit Kindred – CrossFit

Warm up

Strength

Snatch Comlex (10 Min EMOM)

HHSN + HSN + SN OTM 10 (Work up as much as you can maintain technique – Done as a set)

WOD

Metcon (Time)

5 rounds

200 meter run

7 Deadlift (185/125)

21 Wall bal (20/14)

28 V-ups

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05/19/2018

CrossFit Kindred – CrossFit

Warm-up

Strength

Deadlift (4×5 E2M)

WOD

Metcon (AMRAP – Reps)

Interval

:20/:10 x32

Burpee Pull-up

PCL: (#115/#75)

T2B

Push-up

Cycle through exercises(Total reps is score)

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05/18/2018

CrossFit Kindred – CrossFit

Warm-up

Strength

Bench Press (4×12 )

Between each set bicep alternating curl 4×12

Choose weight

WOD

Metcon (AMRAP – Rounds and Reps)

S2O:5 (95#/65#)

Front Squat: 10 (95#/65#)

Row: 15 cal

AMRAP:15 minute

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05/17/2018

CrossFit Kindred – CrossFit

Warm-up

WOD

Metcon (Time)

3 rounds For time

400 meter run

15 Pull ups

15 KB Swings (70/53)

30 Ab-mat sit up

18 min time cap

Strength

Overhead Squat (4×5 @75% 1RM E2M)

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05/16/2018

CrossFit Kindred – CrossFit

Warm-up

Strength

Front Squat (4×5 @ @68% of 1RM )

Pause Front Squat 4 sets of 5 reps for a pause on each rep

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

5 Burpees

10 Hang Snatches (50/35) Left arm

5 Burpees

10 Hang Snatches (50/35) Right arm

5 Burpees

10 Overhead Lunges Left arm

5 Burpees

10 Overhead Lunges Right arm

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