Thursday, December 27, 2018

26
Dec

Thursday, December 27, 2018

CROSSFIT

Skill

Moblize for Front Squats
-Bar Smash-
-Hips and Ankles-

Strength

Front Squat

2-3 x 1 – 2 (100%)
1 Set of Max Effort (100%)

WOD

10 Min AMRAP

100m Run
6 Handstand Push-Up
3 Power Cleans
**Each Round: Add 10/5lbs**

L1: Strict HSPU, Add 20/10lbs, Start at 135/95
L2: 3 Strict HSPU, Add 10/5lbs, Start at 115/85
L3: 6 Kipping HSPU or Pike PU, Keep at the same weight 95/65 (NO Weight Change)
L4: 6 Push-ups, 10 Ring Rows, DB Power Cleans

BOOTCAMP

Skill

Review Movements

WOD

35 Min Time Cap
2 Rounds:
25 Calorie Row
15 Ring Rows
2 Rounds:
25 Wall Balls
15 Slamballs Over The Shoulder
2 Rounds:
50 Dumbbell Snatches
15 Box Jumps
2 Rounds:
25 Dumbbell Thrusters
15 Sit-Ups

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