Monday, January 8, 2017

7
Jan

Monday, January 8, 2017

CROSSFIT

Skill

Clean Technique

Strength

12 Min EMOM

1 Hang Clean Pull

1 Hand Full Clean

*** 70 – 80%, Same weight for all)

WOD

8 Min – Part 1 (0 – 8 Min)

15 – 12 – 9
Power Cleans
HSPU

6 Min – Part 2 (8 – 14 Min)

12 – 9 – 6
Power Cleans
HSPU

4 Min – Part 3 (14-18 Min)

9 – 6 – 3
Power Cleans
HSPU

RX:     115/75, 135/95, 155/105,
HSPU
Scaled:  75/55, 95/65, 105/75
Pike Push-Ups
Novice:  American KBS
Push-ups

 

 

 

BOOTCAMP

3 Rounds

10 Man makers

20 Ab-Mat Sit-Ups

-Rest 5 minutes-

3 Rounds:

20 Kettlebell deadlifts

10 Box Jumps

-Rest 5 minutes-

1,000m Row

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