Wednesday, December 20, 2017

19
Dec

Wednesday, December 20, 2017

CROSSFIT

Skill

Clean Technique

-positions from floor

-pulls

Strength

15 Min EMOM (10 sets every 90s)

Cleans Complex @ 60-70%:

-Clean Pull

-Hang Power Clean

-Front Squat

-Full Clean

WOD

3 Rounds For Time:

20 Dumbbell Snatches

20 Dumbbell Front Rack Reverse Lunges

20 Sit-Up

  • RX – 50/35
  • Scaled -35/20
  • Scaled – 20/10

 

BOOTCAMP

For Time:

10 DB Thrusters

20 DB Russian Twists

30 Mountain Climbers

40 Box Jumps

30 Mountain Climbers

20 DB Russian Twists

10 DB Thrusters

TABATA: 3 minutes each

  1. Wall Sit
  2. Hollow Holds

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