Thursday, November 30, 2017

30
Nov

Thursday, November 30, 2017

CROSSFIT

Skill – 

Clean Technique

Strength

4 rounds (not for time)

3 High Hang Squat Cleans

10 Barbell Rows

8 Banded Glute Bridges (3sec hold at top)

WOD

15 Min EMOM

6 Kettlebell Swings (RX – 53/35, Scaled – 35/25, Novice – Any Weight)

4 Box Jumps (RX – 24/20, Scaled – 20/16 or Steps Higher, Novice – Step Ups)

6 Slam Balls (RX – 30/20, Scaled – 20/15, Novice – 15/10)

 

 

BOOTCAMP

A) 10 Min max

3 Rounds For Time:

15 Sec Scap Engagement Hold

10 Wallballs

10  Air Squats

 

B) Bullet-Proof Fran

3 Min AMRAP

9 DB thrusters

9 Pull-Ups

-90 sec rest-

3 Min AMRAP

12 DB Thrusters

12 Pull-Ups

-90 sec rest-

3 Min AMRAP

15 DB Thrusters

15 Pull-Ups

 

C) Max Tuck Hang in 3 attempts

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