Tuesday, May 29, 2018

28
May

Tuesday, May 29, 2018

CROSSFIT

Skill

2 Position Power Clean Technique

  1. High Hang
  2. Low/Reg Hang (above the knee)

Strength

2-Position Power Cleans

2-2-2-1-1

@ 60-80%

Note: 2’s= High Hang (+) Regular Hang (+) High hang (+) Regular hang
Note: 1’s= High hang (+) Regular hang

WOD

For Time: (12 Min Cap)

Buy In – 50 Sit-ups

3 Rounds:
12 Hang Power Cleans
8 Front Rack Lunges
6 S2OH

Buy out – 50 Sit-Ups

L1: 50 Ab-mat Sit-ups, 135/95
L2: 50 Ab-mat Sit-Up, 95/65
L3: 50 Ab-mat Sit-Up, 65/45
L4: 30 Ab-mat Sit-ups, DB Hang Cleans, Farmer’s Carry Style Lunges, DB S2OH

BOOTCAMP

WOD 1 – 4 Rounds

4 Minutes Per Round (Score is total slam ball slams for all rounds)

Round 1 (0-.59 minute)
8 Burpees
Max Slam Ball Slams in Remaining Time

Round 2 (1-1.59 minute)
6 Burpees
Max Slam Ball Slams in Remaining Time

Round 3 (2-2.59 minute)
4 Burpees
Max Slam Ball Slams in Remaining Time

Round 4 (3-4 minute)
2 Burpees
Max Slam Ball Slams in Remaining Time

1 Min Rest

-Then-

Rest 2 Minutes

WOD 2 (ABS)

3 Rounds
10 Laying Leg Lowers
10 Russian Twists
10 Bicycle Crunches

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