Friday, January 5, 2017

4
Jan

Friday, January 5, 2017

CROSSFIT

Core Warm-Up Skill –

2 Rounds:

Single Leg Glute Bridge (10) (Right and Left)
Deadbug :10 per side
Lateral Skiers (Stack 2 45lb plates) :10 per side

Strength

Snatch Technique

-Then-

12-min EMOM

Min – 1: 2 @ 65%
MIn – 2: 2 @ 70%
Min – 3: 2 @ 75%
Min – 4: Rest/Reset to 60%
**repeat 2 more times**

WOD

For Time:

15 Thrusters

15 Sit-Ups

12 Thrusters

15 Sit-Ups

9 Thrusters

15 Sit-Ups

6 Thrusters

15 Sit-Ups

3 Thrusters

15 Sit-Ups

 

RX – 95/65

Scaled – 65/45

Novice – 45/35

 

 

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