Wednesday, February 21, 2018

20
Feb

Wednesday, February 21, 2018

CROSSFIT

Skill

Power Clean Technique

**Challenger**
Med Ball Cleans

Strength

12 Min EMOM

Power Cleans

3 Min @ 60%

3 Min @ 65%

3 Min @ 70%

3 Min @ 75%

*** Challenger***

12 Min EMOM

3 Med Ball Cleans
(increase weight every 3 min- if needed)

WOD

7 Rounds – 2 Min Per Round

50 Double Unders
10 Box Jumps
3 Power Cleans

L1: 60 Double Unders, 24″/20″, 205/145
L2: 50 Double Unders, 24″/20″, 165/115
L3: 100 Singles, 24″/20″ Step-overs, 105/75
L4: 50 Singles (No Ratio), Step-Ups, 5 DB Thrusters

 

BOOTCAMP

Skill – (10 Minutes)

BURPEES!!!

-proper movement
-how to scale

WOD

5 Rounds
10 Over the Rower Burpees (scale to reg)
20 KettleBell Swings
30 Sit-Ups
400 M Row

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