Wednesday, January 24, 2018

23
Jan

Wednesday, January 24, 2018

CROSSFIT

Skill

Rope Climbs

Strength

Close Grip Bench Press

5 x 5 @ 70-80%

(2 sec decent)

WOD

5 Min AMRAP

Buy In: 2 Rope Climbs (or 10 Jumping Pull-ups)

12 Hang Power Cleans

4 Burpees Over the Bar

-Rest 2 Min-

5 Min AMRAP

Buy In: 2 Rope Climbs (or 10 Jumping Pull-ups)

8 Hang Power Cleans

4 Burpees Over the Bar

-Rest 2 Min-

5 Min AMRAP

Buy In: 2 Rope Climbs (or 10 Jumping Pull-ups)

4 Hang Power Cleans

4 Burpees Over the Bar

RX – RD1 (95/65), RD2 (115/80) RD3 (135/95)
Scaled – RD1 (65/45), RD2 (80/55) RD3 (95/65)
Novice – Russian Kettle Bell Swing – RD1 (yellow/blue), RD2 (green/yellow) RD3 (white/green)

 

BOOTCAMP

15min AMRAP
10 DB Thrusters
15 Flutter Kicks (4 count)
10 Pike Push-ups
-Rest 5 minutes

10min AMRAP
10 Jumping Lunges (Double count)
15 Russian Twists (Double count)
10 Wallballs

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