Monday, December 4, 2017

3
Dec

Monday, December 4, 2017

CROSSFIT

Skill

Double Under Practice

6 Min EMOM

30 sec work/30 sec rest

-Double Unders

-Double Taps

Strength

Push Jerks

5 x 5 @ 70-80%

WOD

3 Rounds – 4 Min Work/1 Min Rest

5 Power Cleans (RX+ – 165/115, RX – 135/95, Scaled – 95/65, Novice – American KBS)

7 Push-Ups (RX+ – HSPU, Scaled/Novice – Knee Push-Ups)

25 Double Unders/50 Singles

 

BOOTCAMP

A. (10 min cap) 300m run
25 sit-ups 200m run
25 sit-ups 100m run 25 sit ups
B. (27 minutes)
10minute AMRAP
5,10,15,20….
Slamball toe taps
Slamball squats
Plank Jacks with hands on ball
Slamball jack (jumping jack but holding ball and overhead press. Or like slamball push press starting with feet together and landing apart)
Rest 2 minutes
Starting where you left off, going down.
Max 15 minutes (20 Burpee penalty if not completed in 15 minutes)

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