Tuesday, February 13, 2018

12
Feb

Tuesday, February 13, 2018

CROSSFIT

Skill

Kettle Bell Swing Technique

Strength

Clean & Jerk

5 x 2

Build up each set – around 70-90%

**Challenger**

16 Min EMOM (30s Work/30s Rest)

Even – KettleBell Swings (Russian)
Odd – SlamBalls

WOD

4 Rounds – 3 Min Per Round

14 Dumbbell Front Rack Lunge
10 Dumbbell Cleans
30 Double Unders

L1: Double KB FR Lunge/KB Cleans (White/Yellow), 40 DUs
L2: 35/20, 30 DUs
L3: 20/15, 60 Singles
L4: 15/12, 30 Singles

 

 

BOOTCAMP

Strength – 
3 Rounds
1 Minute Wall Sit (add weight held out front if possible)
20 Sec Rest
1 Minute Plank Hold
20 Sec Rest
WOD – 
5 Rounds
10 Wall Balls
10 Bumbbell Shoulder to Overhead
10 Lunges (add weight overhead or held at shoulders if possible)
10 Renegade Rows

 

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