Wednesday, April 4, 2018

3
Apr

Wednesday, April 4, 2018

CROSSFIT

Skill

3 Position Power Clean Technique

-High Hang
-Hang
-From Floor

Strength

3 Position Power Clean:

High Hang, Hang, Floor

2-2-2-1-1

Example for the 2’s: High Hang, Hang, Floor, High Hang, Hang, Floor (Don’t let go)
Example for the 1’s: High Hang, Hang, Floor

–Don’t use more than 80% of your Hang Clean as you Progress

WOD

3 Rounds for time:

7 Hang Clean & Jerks
50 Double Unders

Goal= Sub 11-mins

L1: 185/135, DUs
L2: 135/95, DUs
L3: 95/65, 2x Singles
L4: Double DB Hang C&J, Singles

 

BOOTCAMP

Skill – (10 Min)

KB Snatch (work on using hips and rotating wrist properly)

WOD

80 Single Under – Buy in

8 Rounds
8 KB Snatches (Recommended alternate hands)
8 Box Steps (can scale up to box jumps)
8 V-Ups (or sit ups)

80 Single Under – Buy out

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