Wednesday, November 14, 2018

13
Nov

Wednesday, November 14, 2018

CROSSFIT 

Skill

Squat Clean Technique

Strength

Squat Clean

4 Min EMOM
2 Squat Clean @ 60%

-1 Min Rest-

4 Min EMOM
1 Squat Clean @ 70%

-1 Min Rest-

4 Min EMOM
1 Squat Clean @ 80%

WOD

For Time: (10 min cap)

60 Power Cleans
Every Min Buy-In – 8 Box Jump Overs

L1: 10 BJO 24″/20″, 165/115
L2: 8 BJO 24″/20″, 135/95
L3: 8 BJO 20″16″, 95/65
L4: 5 Step Overs 20″/16″, Double DBs

 

BOOTCAMP

Skill

Movement Review

WOD

4 Rounds – 7 Min AMRAP/2 Min Rest

28 Goblet Squats
21 Kettlebell Sumo Deadlift High Pull
14 Toes to Rig
7 Ring Rows/Jumping C2B

 

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