Monday, July 10, 2017

9
Jul

Monday, July 10, 2017

CROSSFIT

Skill –

4 Rounds

1 Min Plank

1 Min L-Hang Hold

1 Min Rest

Strength –

5 Round Every 2 Min

1 Behind The Neck Jerk

1 Push Jerk

1 Split Jerk

Skill –

12 Min AMRAP

12 Handstand Push-Ups (RX – HSPU, S1 – L Push-Up, S2 – Push-Ups)

9 Power Cleans (RX – 135/95, S1 – 95/65, S2 – 65/35)

6 Bar Facing Burpees

 

METABOLIC

Skill
KB Turkish Get-Ups
3 x 3 each arm with max weight while keeping perfect lockout and form

WOD
5 Rounds
10 Goblet Squats
20 Single Arm KB Snatches (alternate arms)
30 Sit Ups

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