Thursday, August 9, 2018

8
Aug

Thursday, August 9, 2018

CROSSFIT

Skill

Clean Pulls – Technique

Hang Power Clean Technique

Strength

Heavy 3-rep Hang Power Clean
-use 3 heavy attempts
-12 Min

-Then-

Clean Pulls
3 x 3 @ 85-95% of 1RM

WOD

For Time: (20 min cap)

1 Round
800m Run
80 Double Unders
12 Hang Power Cleans

2 Rounds
400m Run
40 Double Unders
9 Hang Power Cleans

3 Rounds
200m Run
20 Double Unders
6 Hang Power Cleans

L1: 155/105, 800/400/200m Run, Double Unders
L2: 115/85, 800/400/200m Run, Double Unders
L3: 75/55, 600/300/100m Run, 1/2 Attempts (+) 1/2 Singles
L4: DB Hang Cleans, 600m/300/100m Run, Singles (1:2)

 

BOOTCAMP

Skill –

Review Single Arm Movements

WOD –

AMRAP
12 Single Arm Dumbbell S2OH (6/arm)
6 Air Squats
12 Single Arm Hang Power Clean (6/arm)
6 Air Squats
12 Dumbbell Snatch (alt arms)
6 air squats

2 Min Work
-1 Min Rest-
3 Min Work
-1 Min Rest-
4 Min Work
-1 Min Rest-
5 Min Work
-1 Min Rest-
4 Min Work
-1 Min Rest-
3 Min Work
-1 Min Rest-
2 Min Work

 

Leave a Reply