Thursday, November 1, 2018

31
Oct

Thursday, November 1, 2018

CROSSFIT 

Skill

Hang Clean Pull/Power Cleans Technique

Strength

8 Rounds – 90 Sec Per Round

1 Hang Clean Pull (+) 1 Power Clean

**Increase in weight not exceeding 75%**

WOD

13 Min AMRAP

200m Run
15 Wall Balls
2 Hang Power Cleans @ (Start @ 50% of 1RM Hang Power Clean)

**Every 2-Rounds add 5% to the bar**
Rd 1 & 2: 50%
Rd 3 & 4: 55%
Rd 5 & 6: 60% … and so on…

L1: 30/20
L2: 20/14
L3: 14/10, 105/75 Cleans **No Percentage Change**
L4: 10/6, 100m Run, Hang DB cleans

 

BOOTCAMP

Skill

Review Technique

WOD

Goal is to move consistently, can start wherever, 8 total rounds at each station

32 Min EMOM

1-9/6 Calorie Bike/Row
2-10 Medball Cleans
3-12 Jumping Air Squats
4-10 Dumbbell Shoulder 2 Overhead

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