Tuesday, April 17, 2018

16
Apr

Tuesday, April 17, 2018

CROSSFIT

Skill

Power Clean Technique

**Challenger**

Kettlebell Swing Technique

Strength

1 Rep every 30 Sec X 10 Min (20 Reps)

-5 minutes at 60% (10 reps)
-5 minutes at 65% (10 Reps)

**Challenger**

10 Min AMRAP

Even – 12 KBS
Odd – 12 Sit-Ups

WOD

(2:00 Work) 1-min Rest (2:00 Work) 1-min Rest (2:00 Work) 1-min Rest (3:00 Work) Time Cap at 12-mins

For Time:

15 Box Jump Overs
10 Power Cleans
15 Box Jump Overs
8 Power Cleans
15 Box Jump Overs
6 Power Cleans
15 Box Jump Overs
4 Power Cleans
15 Box Jump Overs
2 Power Cleans

-Pick up where you left off trying to complete the 10-8-6-4-2

L1: 185/135, 30″/24″
L2: 145/100, 24″/20″
L3: 105/75, 20″/16″ (Step-overs 24″/20″)
L4: Heavy KBS (Double the numbers 20-16-12-8), Step-Ups

BOOTCAMP 

Skill

Rowing Technique

WOD

For Time:

250m Row
5 Over the Rower Burpees
500m Row
10 Over the Rower Burpees
250m Row
5 Over the Rower Burpees

-Rest 3 Minutes- (once everyone is done)

For Time:

21/15/9
Slam Ball Slams
Over the shoulder slam balls

 

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