Tuesday, January 3, 2017

2
Jan

Tuesday, January 3, 2017

CROSSFIT

Skill –

Clean Technique

Strength –

16 Min EMOM (every 2 min – 8 rounds)

3 Cleans (increase weight – start @ 65% of C&J)

1 Jerk (push or split)

WOD –

4 Rounds

4 Min Work/1 Min Rest

500 M Row

15 Slam Balls (30/20)

Max Effort – Hang Cleans (95/65)

 

METABOLIC

1,000m row (work on form, then speed)

-Then-

3 Rounds

8 Min AMRAP

8 Air Squats

12 KBS

16 Single-Leg Deadlifts

2 Min Rest