Wednesday, April 25, 2018

24
Apr

Wednesday, April 25, 2018

CROSSFIT

Skill

Hang Squat Clean & Jerk Technique

**Chalenger**

Dumbbell  Hang Clean and Push Jerk Technque

Strength

Hang Squat Clean and Jerk
1-1-1-1-1

-Build up method: have 5 sets that are within 10% of one another
-Progress in weight, find your “heavy” for the day
-Push or Split Jerk

**Challenger**

6 Rounds – 2 Min Work/1 Min Rest

10 DB Snatches
10 Lunges
10 Sit-Ups

WOD

For Time: (12 Min Cap)

40 Hang Power Cleans
40 Shoulder 2 Over Head

**Everytime bar is dropped – 10 Burpees**

L1: 135/95
L2: 95/65
L3: 65/45
L4: DBs

 

BOOTCAMP

Skill –

2KB Farmer Carry

WOD –

10 Rounds
50m 2KB Farmers Carry
5 Burpees
5 Plate ground to over head
5 Plate Hops (fast)

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