Wednesday, February 27, 2019

26
Feb

Wednesday, February 27, 2019

CROSSFIT

Skill

Split Jerk Technique

Strength

Power Clean and Split Jerk
6 x 1 @ 80%

**Build up in weight across 4-5 sets to get to 80%**

WOD

For TIme – w/ Partner – (20 Min Cap)

Buy-In
2K Row (split as needed)

-Then-

12 Rounds – (Tradinig Full Rounds)

10 Alt. Single Arm Overhead Kettlebell Lunge
10 Russian Kettlebell Swings
5 Burpees

L1: 70/50
L2: 50/35
L3: 35/25, 1500m Row
L4: 25/20, 1250m Row

BOOTCAMP

Strength

Dumbbell Romanian Deadlifts
4 x 8

-Superset-

:30 Sec Wall Sit

WOD

5 Rounds for Time :

20 Jumping Air Sqats
16 Kettlebell Swings
12 Box Jumps
8 Box Dips
4 Kettlebell Sumo Deadlift High Pulls

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