Tuesday, October 10, 2017

9
Oct

Tuesday, October 10, 2017

CROSSFIT

Skill –

Clean Technique

-Positions from the floor

-Clean Pulls

Strength –

15 Min EMOM (10 Rounds Every 90s)

Clean Complex (build in weight)

1 Clean Pull

1 Hang Squat Clean

1 Full Clean

**Scale – 1 clean pull, 2 high hang power cleans**

WOD –

For Time:

400 M Run Buy-In

21 – 15 – 9

Deadlifts (RX+ – 225/185, RX – 155/105, Scaled – 105/75, Novice – 75/45)

Dips (RX+ – Ring Dips on MU, RX – Ring Dips, Scaled – Box Dip w/Feet Raised, Novice – Box Dips)

400 M Run Buy-Out

 

BOOTCAMP

WOD –

100 M Row

20 KettleBell Swings

– Rest 1 Min

200 M Row

15 KettleBell Swings

– Rest 1 Min

300 M Row

10 KettleBell Swings

– Rest 1 Min

400 M Row

5 KettleBell Swings

-Rest 3 Min

Death by Air Squats & Lunges

15 minutes 

1 Air squat + 1 Right Leg Lunge + 1 Left Leg Lunge

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