Wednesday, June 20, 2018

19
Jun

Wednesday, June 20, 2018

CROSSFIT 

Skill

Split Jerk Technique

Strength

12 Min To Find:

1 Rep Max – Split Jerk

**From the Rack**

10 Min To Complete:

Split Press – 2 x 10 Reps

**see video**

WOD

15 Min EMOM – (rotate through stations)

Station 1: 20/15 Cal. Row
Station 2: Bar Over Burpees
Station 3: AMRAP Shoulder 2 Overhead

**Score is your S2OH**

L1: 20/15 Cal. Row, 12 Bar Over Burpees, 135/95
L2: 20/15 Cal. Row, 10 Bar Over Burpees, 95/65
L3: 15/10 Cal. Row, 8 Bar Over Burpees, 75/55
L4: 10/8 Cal. Row, 6 Reg. Burpees, DB S2OH

 

BOOTCAMP

SKILL-

Interval Jump Rope Practice

5 Rounds
30 Seconds on
30 Seconds off

WOD-

10-9-8-7-6-5-4-3-2-1

Push Ups
KB Swings
Wall Balls

 

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