Tuesday, January 29, 2019

28
Jan

Tuesday, January 29, 2019

CROSSFIT

Skill

Overhead Squat Mobility

Strength

Snatch Recieving Position – Pick 1 Below

3 x 5 Sotts Press
3 x 5 Tempo OHS (32X1)
3 x 5 PVC Pipe OHS w/ Pause (quarter squat, parallel, bottom)

WOD

4 Rounds – 3 Min Work/3 Min Rest

10 Burpee Box Facing Jump Over
20 Alt. Dumbbell Snatches
Max Effort – Handstand Push-Up

L1: 24″/20″, 70/50, Strict HSPU
L2: 24″/20″, 50/35, Kipping HSPU
L3: 8 Rep. 20″/16″ or 24″/20″ Step, 35/20, Pike Push-Ups
L4: 8 Rep. Reg. Burpees, 20/15, Reg/Scaled Push-Ups

BOOTCAMP

Skill/Strength –

Banded Pull-Ups Technique

12 Min EMOM
Even – 8 Banded Pull-Ups
Odd – 30 Sec Plank

WOD –

15 Min AMRAP
3-*-6-*-9-*-12-*-15-*-etc
Wall Balls
Ring Rows
**20 Plate Hops between Each Round**

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