Wednesday, January 31, 2018

30
Jan

Wednesday, January 31, 2018

CROSSFIT

Skill

Clean Technique

Strength

3 Position Clean (Optional power or full)

6 Sets @ 80%

1 High Hand
1 Above the Knee Hang
1 Form Floor

(watch video)

WOD

3 Rounds For Time (10 Min Cap)

15 Hang Power Cleans
15 Lateral Barbell Burpees

RX+ – 135/95
RX – 105/75
Scaled – 75/55
Novice – 45/35

 

BOOTCAMP

4 Rounds – 2 Min Work/30s Rest

10 sit-ups

15 supermans

Max unbroken box jumps

 -5 Min Rest-

12 Min AMRAP

4 Renegade Rows

6 Dumbbell Thrusters

8 Wallballs

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