Wednesday, May 3, 2017

2
May

Wednesday, May 3, 2017

CROSSFIT

Skill –

Clean Form (Positions from floor & pulls)

Strength –

6 Sets (increasing weight each set)

1 Hang Squat Clean

1 Full Squat Clean

1 Front Squat

WOD –

6 Min AMRAP

2-4-6-8-10-……

Hang Cleans (RX – 95/65; Scale 1 – 65/45; Scale 2 – 45/35)

Bar Over Burpees

2 Min Rest

6 Min AMRAP

2-4-6-8-10-….

Kettle Bell Swings (RX Р53/35; Scale 1 Р35/26; Scale 2 Рany weight)

Goblet Squats (RX – 53/35; Scale 1 – 35/26; Scale 2 – any weight)

METABOLIC

5 Rounds For Time:

12 Renegade Rows

10 Sit ups

8 Dumbbell Thrusters

6 Jumping Air Squats

4 Burpees 200m Run