Tuesday, January 9, 2018

8
Jan

Tuesday, January 9, 2018

CROSSFIT

Skill

Technique

-Push Press

-Push Jerk

-Split Jerk

Strength

Push Press

3 x 5

Push Jerk

3 x 3

Split Jerk

3 x 1

WOD

16 Min EMOM (repeat 4 times)

1st Min – Cal Row
2nd Min – Double Unders
3rd Min – Dumbbell Shoulder 2 Ooverhead
4th Min – Sit-ups

RX +: 17/15 cal row, 40 Double-Unders, 15 S2OH (50/35), 12 GHD
RX: 17/15 cal row, 35 Double-Unders, 15 S2OH (35/20), 40 Ab-mat Sit-ups
Scaled: 15/13 cal row, 40 singles or 1/2 Double under attempts (+) 1/2 Singles, 12 S2OH (20/15), 25 Ab-mat Sit-ups
Novice: 13/11 Cal row, 40 Singles, 10 S2OH (15/12), 25 Ab-mat Sit-ups

 

BOOTCAMP

15min AMRAP

10 DB Thrusters

15 Flutter Kicks (4 count)

10 Pike Push-ups

-Rest 5 min-

10min AMRAP

10 Jumping Lunges (Double count)

15 Russian Twists (Double count)

10 Wallballs

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