Thursday, January 3, 2019

2
Jan

Thursday, January 3, 2019

CROSSFIT

Skill

Double Unders Technique

Strength

6 Sets – 90 Sec/Set

4 Hang Cleans @ 60-70% (power or squat)
Max Effort Double Unders – (in remaining time)

DUs Cap @ 50 Reps

WOD

4 Rounds For Time (15 min cap)

15 Toes 2 Bar
400 Meter Run
12 DB/KB Box Step Overs

L1: 15 Toes 2 Bar, 24/20, 50/35 – 5 Rounds
L2: 15 Toes 2 Bar, 24/20, 50/35
L3: 10 Toes 2 Bar or 15 Knees 2 Chest, 20/16, 35/25
L4: 15 Situps, 20/16, no weight on the step overs, 300m

BOOTCAMP

Skill –

Review Movements

WOD –

3 Rounds – 3 Min/Part

Part 1
250m Row
20 Dumbbell Thruster

Part 2
15 Burpees
20 Wallballs

Leave a Reply