Tuesday, August 1, 2017

31
Jul

Tuesday, August 1, 2017

CROSSFIT 

Skill/Warm-Up-

Clean Complex (6sets)

1 Clean Deadlift

1 High Hang Muscle Clean

1 Front Squat

Building up to 60-75% of 1RM Clean

-Then-

Push Press/Push Jerk/Split Jerk Technique

Strength

15 Min to Establish

1 Rep Max Clean & Jerk

WOD

4 Rounds

3 Min AMRAP

5 Pull-Ups (RX+ – C2B, RX – Pull-Ups, Scale/Starter – Banded Strict or Ring Row or Jumping Pulls)
10 Push-Ups (RX+ – HSPU, RX – Push-Ups, Scale/Starter – Push-Ups on Knees)
15 Air Squats (RX+ – Jumping Air Squat, RX – As Written, Scale/Starter – As Low As Possible)

I Min Rest

(Pick up where you left off to start the next round)

 

BRAVE-FIT (metabolic)

Skill

Med Ball Cleans

WOD

2 Rounds

10 min AMRAP

8 Wall Balls

10 Med Ball Cleans

12 Russian Twists (per side)

200 M Run

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