Tuesday, January 8, 2019

7
Jan

Tuesday, January 8, 2019

CROSSFIT

Skill

Clean & Jerk Technique

WOD

For Time: 28 Min Cap

3 Rounds

100 Double Unders
5 Bar Muscle-Ups
5 Shoulder 2 Overhead (starting C&J weight)

-Then-

9 Clean & Jerk
7 Clean & Jerk
5 Clean & Jerk
3 Clean & Jerk
1 Clean & Jerk

L1: 100 Doubles, 8 BMU – 185/135, 205/145, 225/155, 245/165, 275/185
L2: 100 Doubles, BMU – 135/95, 155/105, 185/135, 205/145, 225/155
L3: 150 Singles, 8 Pull-Ups – 95/65, 115/85, 135/95, 155/105, 175/115
L4: 100 Singles, 8 Ring Rows – 45/25, 55/35, 65/45, 75/55, 95/65

BOOTCAMP

Skill

Supermans and Wall Walks

WOD

28 Min AMRAP

20 Air Squats
20 Supermans
20 Plate G2OH
20 KB Deadlift
1 Wall Walk

*Must run 1 mile during this AMRAP*
**Break up however – 4X400m, 8X200m, 1x1600m**


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