Tuesday, January 22, 2019

21
Jan

Tuesday, January 22, 2019

CROSSFIT

Skill –

Power Clean Technique

Strength –

8 Rounds – 90 Sec Per Round
1 Hang Clean Pull + 2 Power Cleans

**Touch & Go Optional – Increase in weight without exceeding 80%**

WOD –

5 Rounds – 2 Min Work/1 Min Rest

7 Hang Power Cleans
7 Box Jump Overs
7 Pull-ups

**Add 1-rep to each new round – 7,8,9,10,11**
**If you fail a Round – that is your score**
**If fail go back down to the number before for all following rounds**

L1: 115/85, 24″/20″, Reg Pull-Ups
L2: 95/65, 24″/20″, Reg. Pull-Ups
L3: 75/55, 20″/16″ or 24″/20″ Step-Overs, Jumping C2B
L4: DB Cleans, Ring Rows, 20″/16″ Step-Overs

BOOTCAMP

Skill –

Review Movements

WOD –

30 Minute AMRAP – Partners

50 Calorie Row
100 Singles
50 Parnter Wallball Situps
50 Slamballs
50 Jumps Over The Slamball

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