Thursday, November 2, 2017

1
Nov

Thursday, November 2, 2017

CROSSFIT 

Olympic Skill

Clean Technique

Positions From Floor

How To Recieve Bar In Frong Rack

Strength

Clean Complex

8 Sets: (work to heavy for last 3)

1 Clean Pull

1 Tall Clean

1 Full Clean

WOD

3 Rounds (10 Min Cap)

20 Goblet Squats (RX+ – 70/53, RX – 53/35, Scaled – 35/25, Novice – 20 and under)

15 KettleBell Swings (RX+ – 70/53, RX – 53/35, Scaled – 35/25, Novice – 20 and under)

10 Burpees

 

BOOTCAMP

Skill –

Kipping (for Toes-2-Bar/Pull-Ups)

WOD –

20 Min AMRAP

5 – 10 – 15 – 20 ……

Knees To 90 (Toes 2 Bar or Toes 2 Rig)

Dumbbell Thrusters

Single Unders (doubles/Plate jumps)

 

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