Thursday, December 6, 2018

5
Dec

Thursday, December 6, 2018

CROSSFIT

Skill

Handstand Push-Up Technique

Strength

Strict Press
5 x 5 @ 70-80%

Barbell Uprght Row
5 x 5
*Light weight for the rows*

WOD

4 Sets – Every 3 Min

12/9 Cal Row/Bike
5 Handstand Push-Up
5 Dumbbell Power Cleans
5 Dumbbell Thrusters

L1: Strict HSPU, KB 50/35
L2: Kipping HSPU, 50/35
L3: 10/7 Cal, Pike HSPU, 35/20
L4: 10/7 Cals, 5 Pushups, 25/15

 

BOOTCAMP

Skill

Review Movements

12 Days of Christmas WOD

1 Heavy Double DB Clean and Jerk
2 Heavy KB Deadlifts
3 Burpees
4 Ring Rows
5 Box Jumps
6 Wall Balls
7 Kettlebell Swings
8 Box Dips
9 Sit-ups
10 Kettlebell Lunges
11 Push-ups
12 Heavy Double DB Front Squats

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