Wednesday, April 12, 2017

11
Apr

Wednesday, April 12, 2017

CROSSFIT

Skill –

Clean Form

Strength –

Clean Complex

8 Sets

1 Power Clean

1 Hang Power Clean

1 Shoulder 2 Overhead

WOD –

4 Rounds

3 Min Work/1 Min Rest

200 M Run

15 Slam Balls

Hang Cleans – Max Effort

L3 – SB (30/20); HC (135/95)

L2 – SB (30/20); HC (95/65)

L1 – SB (20/10); HC (65/45)

 

METABOLIC

21-15-9

Wall Balls

Burpees

Dumbbell Snatches

THEN

3 Rounds (Not For Time)

10 Leg Sweeps Over Wall Ball

10 Toe Taps to Wall Ball

10 Bicycle Toe Taps to Wall Ball