Tuesday, November 22, 2016

21
Nov

Tuesday, November 22, 2016

CROSSFIT

Skill –

Clean Technique

Strength –

Clean Complex @ 70%

16 min EMOM (every 2 min)

1 Deadlift (clean grip)

1 Power Clean

1 Hang Power Clean

1 Push Jerk

1 Split Jerk

WOD –

5 Min AMRAP

8 Hang Power Cleans (105/75)

8 Jumping Air Squats

2 Min Rest

5 Min AMRAP

8 Jumping Air Squats

8 Pull-Ups

2 Min Rest

5 Min AMRAP

8 Pull-Ups

8 Hang Power Cleans (105/75)

 

METABOLIC

5 min AMRAP:

18 lunges

9 pushups

rest 1 min

5 min AMRAP:

18 mtn climbers –

9 sit ups

Rest 1 min

5 min AMRAP

18 lunges

9 pushups

rest 1 min

5 min AMRAP

18 mtn climbers

9 sit ups