Wednesday, August 23, 2017

22
Aug

Wednesday, August 23, 2017

CROSSFIT

Skill –

Clean Technique

Clean Pulls

Strength –

6 Sets – Starting @ 60% (increasing weight each set)

1 Squat Clean

1 Front Squat

WOD –

For Time:

60 Double Unders/120 Singles

50 Sit-Ups

40 Russian Kettlebell Swings (RX+ – 72/53, RX – 53/35, Scaled – 35/25, Novice – Any Weight)

30 Push-Ups (RX+ – HSPU, RX – Reg, Scaled – PU On Knees, Novice – On box)

20 Thrusters (RX+ – 135/95, RX – 95/65, Scaled – 65/45, Novice – Dumbbells)

 

Brave-Fit

WOD –

5 Minute AMRAP
5 Wall Balls
5 Slam Balls
5 Box Steps (per leg)
1 Minute Rest
6 Minute AMRAP
6 Wall Balls
6 Slam Balls
6 Box Steps (per leg)
2 Minute Rest
7 Minute AMRAP
7 Wall Balls
7 Slam Balls
7 Box Steps (per leg)
1 Min Rest
30 Burpee Buyout

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