Monday, February 11, 2019

10
Feb

Monday, February 11, 2019

CROSSFIT

Skill

Squat Clean Technique

Strength

Squat Clean – Warm up 3 Weights for WOD

WOD

7 Rounds – 3 Min Per Round

15/12 Cal Row – 10/8 Cal Bike
8 Pull-ups
3/2/1 Squat Cleans

Rounds 1 & 2 – 3 Reps
Rounds 3 & 4 – 2 Reps
Rounds 5, 6 & 7 – 1 Rep or 3 Attempts

L1: 20/18 Row, 15/12 Bike, CTB Pull-Ups, 205/145, 225/155, 245/165
L2: 15/12 Row, 10/8 Bike, Pull-Ups, 155/105, 185/125, 205/145
L3: 12/10 Row, 6 Pull-Ups or 10 Jumping C2B, 115/85, 135/95, 155/105
L4: 10/7 Row, 10 Ring Rows, 5 DB Cleans or 75/55, 105/75, 115/85

BOOTCAMP

Skill

Turkish Get-Ups

8 Min E2MOM – (4 sets)
1 Per Side

WOD

10 Min AMRAP

20 Shoulder Taps (plank position)
15 Slamballs
10 Box Jumps/Steps
30 Sec Rest (each round)

-2 Min Rest-

11 Min AMRAP

11 Russian Twists (per side)
11 Slamball Goblet Squats
11 Slamball Shoulder Press
30 Sec Rest (each round)

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