Thursday, March 1, 2018

28
Feb

Thursday, March 1, 2018

CROSSFIT

Skill

Power Clean Technique

Strength

Clean Complex

-15 Min To Find Heaviest-

1 Hang Clean Pull
1 Hang Clean

**Challenge**

14 Min EMOM

Even – 7 Dumbbell Thrusters

Odd – 20 Russian Twist (total)

WOD

For Time: Partners

10 Synchro Power Cleans
10 Double Unders
8 Synchro Power Cleans
20 Double Unders
6 Synchro Power Cleans
30 Double Unders
4 Synchro Power Cleans
40 Double Unders
2 Synchro Power Cleans
50 Double Unders

*Synchro at the top. Dont drop until both athletes have stood weight up
**Each athlete is responsible their double unders. Don’t split

L1: 185/135, DUs Unbroken
L2: 165/115, DUs
L3: 115/85, 2x Singles
L4: DB Cleans, Singles

 

BOOTBAMP

Strength

Goblet ¼ Squats (Full Squat then ¼ back up then back down then back up is 1)
5 x 5

WOD –
70 Jump Rope – Buy In

7 Rounds

7 Slam Ball SLAMS
7 Over the Shoulder with Slam Ball
7 Burpees
7 Leg Raises

70 Jump Rope Buy Out

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