Monday, September 17, 2018

16
Sep

Monday, September 17, 2018

CROSSFIT

Skill

3 Position Clean Holds (3 – 5 Sec)

Strength

Find a “Heavy” of the Squat Clean Complex: (20 Min)

1 Full Clean + 1 Hang Squat Clean + 1 Front Squat

“Heavy” or 80-85%

WOD

4 Rounds – 2 Min Work/1 Min Rest

Part A:
25 Cal Row
Max Effort – Hang Power Cleans

Part B
25 Box Jump Overs
Max Effort – Hang Power Cleans

L1: 30/25 Cal, 24″/20″, 165/115
L2: 25/20 Cal, 24″/20″, 135/95
L3: 20/15 Cal, 20″/16″, 95/65
L4: 15/10 Cal, 20″/16″ Step Overs, DBs

*Complete Part A&B Twice*

 

BOOTCAMP

Skill –

Pull-Ups Technique
-Banded Strict, Jumping, Ring Row

WOD –

1-2-3-4-5-6-7-8-9-10

Pull-Ups/Jumping Pull-Ups/Ring Rows

Buprees

Toes 2 Rig

Lunges (per side)

Leave a Reply