Wednesday, September 20, 2017

19
Sep

Wednesday, September 20, 2017

CROSSFIT

Skill –

Clean Technique

Strength –

20 Min EMOM (every 2 min, 10 rounds)

1 Clean Pull

1 Hang Squat Clean

1 Split or Push Jerk

WOD –

1000 M Row Buy In

20 Hand Release Push-Up (Scaled – Hand Release Push-Ups from Knees)

30 Power Snatches (RX – 95/65, Scaled – 65/45, Novice – 45/35 From Hang)

20 Hand Release Push-Up

30 Power Snatches

20 Hand Release Push-Up

 

 

METABOLIC (bootcamp)

Skill –

Rowing Technique

WOD –

3 Rounds

2 Min Max Effort Row

2 Min Rest

5 Min AMRAP

10 Kettle Bell Swings

10 Goblet Squats

1 Min Rest

Leave a Reply