Tuesday, January 16, 2017

15
Jan

Tuesday, January 16, 2017

CROSSFIT

Skill

Hang Squat Clean Technique

Strength

Hang Squat Clean

4 x 2 @ 80-95%

***Work up to find a heavy double – than you have 3 more sets at that weight – no dropping inbetween***

WOD

4 Rounds – 3 Min Work/1 Min Rest

RD 1 & 3
Run 400 M
Max Effort – Burpees

RD 2 & 4
Row 500 M
Max Effort – Hang Power Cleans

RX + – 155/105
RX – 105/75
Scaled – 75/55
Novice – Run 300m, Row 400m, KBS

 

BOOTCAMP

7 min AMRAP

10 Push-ups

10 Wallballs

10 Burpees

-Rest 3 min-

7 min AMRAP

10 Goblet hold alternating lunges

10 Kettlebell swings

10 Jumping air squats

-Rest 3 min-

7 min AMRAP

3,6,9,12 etc…

Mountain Climbers (Double Count)

Ab-Mat Sit-Ups

Leave a Reply