Monday, January 21, 2019

20
Jan

Monday, January 21, 2019

CROSSFIT

Skill

Sumo Deadlift High Pulls Technique

Strength

5 Rounds

3 Push Jerks (From Rig)
30 Sec Sandbag Hug to Chest
10 Russian Twists w/Dumbbell
-90 Sec Rest-

**Push Jerk – can increase weight or stay same – Heavy 3**

WOD

10 Min AMRAP

10 Sumo Deadlift High Pull
15 Handstand Push-Ups
15/12 Cal. Bike/Row
10 Ring Dips

L1: 95/65, Ring Dips, Strict HSPU
L2: 75/55, Ring DIps, Reg HSPU
L3: 65/45, DB Push Press 25/20, 12/9 Cal., Box Dips
L4: KB SDLHP, DB Push Press 15/10, 12/9 Cal., Box Dips

BOOTCAMP

Skill

Hanging From Rig Technique

10 Rounds – 10 Sec Hang/10 Sec Rest

WOD

5 Rounds – 4 Min Work/1 Min Rest

15 Kettlebell Swings
15 Wallballs
15 Kettlebel Sumo Deadlifts
Remaining Rime – Max Effort Core Movement

RD 1 – Leg Tucks
RD 2 – Hello Dollys
RD 3 – Bicycles
RD 4 – Crunches
RD 5 – Plank

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