Wednesday, December 28, 2016

27
Dec

Wednesday, December 28, 2016

CROSSFIT

Skill –

Clean Technique

Strength –

20 Min EMOM (every 2 min – 10 rounds)

1 Clean Deadlift

1 Hang Squat Clean

1 Hang Squat Clean

1 Front Squat

WOD –

15 Min AMRAP

15 Box Jumps Overs (24/20)

10 Hang Power Cleans (95/65)

15 Toes 2 Bar

10 Push Ups

 

METABOLIC

15 Min AMRAP

200 M Run w/ Slamball

20 Squats w/ Slamball

20 Slamballs Slams

5 Min Rest

15 Min AMRAP

20 Over The Shoulder

15 Sit Ups

10 Lunges w/ Slamball

5 Star Jumps