Wednesday, January 30, 2019

29
Jan

Wednesday, January 30, 2019

CROSSFIT

Skill

Push/Split Jerk Footwork

Strength

4 Sets – Shoulder 2 Overhead Complex

2 Push Press + 3 Push Jerks + 1 Split Jerk

**build each set – do not go over 80% push press**
**2 Min Rest Between Sets**

WOD

16 Min EMOM

1 – 30 Sec Goblett Wall-Sit
2 – 12/10 Bike or 15/12 Row
3 – 5 Heavy Push Press (from rig/floor)
4 – Rest

L1: 70/50, 15/12 Bike, 18/15 Row
L2: 50/44, 12/10 Bike, 15/12 Row
L3: 44/35, 10/8 Bike, 12/10 Row
L4: 35/25, 8/6 Bike, 8/6 Row, 10 DB Push Press

BOOTCAMP

Strength

6 Rounds – 1 Min Work/30 Sec Rest

8 Dumbbell Romanian Deadlifts
Max Effort – Air Squats

WOD

For Time:

Buy In – 100 Toe Taps to Slam Ball

50-40-30-20-10
Dumbbell Snatch
25-20-15-10-5
Slam Balls

Buy Out – 100 Walking Lunges

Leave a Reply