Thursday, July 19, 2018

18
Jul

Thursday, July 19, 2018

CROSSFIT

Skill

Hang Clean & Jerk Technique

Strength

Clean & Jerk Complex

5 x 2 Hang Cleans (+) 1 Jerk

**Use 5 sets to get close to the 90% or more**

WOD

4 Rounds For Time:

3 Power Cleans
200m Run
10 T2B
-2 Min Rest b/w Rounds

**Include the rest in your Total Time**
**Try to have 2:30 or less/Round**

L1: 205/145, 15 T2B
L2: 155/105, 10 T2B
L3: 105/75,14/12, 10 K2E
L4: “Heavy DB Cleans”, 20 Ab-mat Sit-ups, 100m Run

BOOTCAMP

Skill –

Jump Rope Practice

WOD –

25 Minute AMRAP

2-4-6-8-10…

Single Unders
Mountain Climbers (on Dumbbells)
Man Makers
DB Thrusters
Flutter Kicks (can be scaled up to stiff leg raises if equipment is available)

 

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