Wednesday, January 16, 2018

15
Jan

Wednesday, January 16, 2018

CROSSFIT

Skill

Power Clean Technique
Bar Cycling

Strength

8 Min E2MOM – (4sets)

4 power cleans (touch and go)

**start at 50% (don’t go above 80%)**
**increse weight each set**

WOD

15 Min Time Limit

1 Mile Run
100 DUs
Remaining Time – 1RM Hang Power Clean

L1: Weighted vest (20/14), 150 DUs
L2: 100 DUs
L3: 50 DUs or half attempts
L4: 200 singles

Two Scores = (1) Time Finished The Run & DUs – (2) Max HPC

BOOTCAMP

Skill

Air Squat Technique
*Stretch and mobilize*

WOD

25 Min AMRAP
*Every 5:00 including start 20 sit-ups*

25 Air Squats
20 Dumbbell Hang Power Cleans
15 Dumbbell Shoulder to Overhead
20 Mountain Climbers (per side)
25 Plate Hops

**Pick up where you left off in AMRAP**

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