Monday, June 11, 2018

10
Jun

Monday, June 11, 2018

CROSSFIT

Skill

Hang Power Clean Technique

Strength

Clean Complex:

1 Set = 1 Hang Squat Clean (+) Power Clean
1-1-1-1-1

-Build up method–find your “heavy” for the complex using 5 sets
-Drop the bars between the reps
-Work on Pulling under the bar

WOD

For Time: (20 Min Cap)

30 Box Jumps
30 Hang Power Cleans
20 Front Squats
20 Box Jumps
20 Hang Power Cleans
15 Front Squats
10 Box Jumps
10 Hang Power Cleans
10 Front Squats

L1: 155/105, 24″/20″
L2: 115/85, 24″/20″
L3: 75/55, 24″/20″ (Step-ups)
L4: DB Hang Cleans, DB Squats, 20″/16″ (Step-ups)

 

BOOTCAMP

Strength

Intervals Alternating 6 Minutes (20s on/20s off)

Weighted Wall Sits (plate or KB)
Plank Holds

WOD

10 – 9 – 8 – 7 – 6 – 5 – 4- 3 – 2 -1

KettleBell Swings
Burpees
Plate Chest to Overhead Press

 

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