Tuesday, September 25, 2018

24
Sep

Tuesday, September 25, 2018

CROSSFIT

Skill

Toes 2 Bar Technique

Strength

Squat or Power Clean

4 x 3 Clean @ 70-75% of 1RM

**Work on cycling the bar for the 3 reps**

WOD

Version of Open 13.4 – 7 Min Cap – (get as far as possible)

3 Power Cleans
3 Toes-to-bar
6 Power Cleans
6 Toes-to-bar
9 Power Cleans
9 Toes-to-bar
12 Power Cleans
12 Toes-to-bar
15 Power Cleans
15 Toes-to-bar
18 Power Cleans
18 Toes-to-bar…
ETC…

L1: 205/145
L2: 155/105
L3: 115/65
L4: 75/55 or DBs

 

BOOTCAMP

Skill

Rowing Technique

WOD

12 Rounds for Time:

250m Row
8 Burpees over the Kettlebell
12 Kettlebell Deadlifts

 

 

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