WOD

19
Feb

Wednesday, February 20, 2019

CROSSFIT

Skill

Push Press Technique

Strength

Push Press Cycling
4 x 5 @ 60-70%

**Focus = Speed & Catching In Loaded Position**

WOD

2 Rounds Of Each:

2 Min AMRAP
8 Front Rack Lunges
8 Shoulder 2 Overhead

-1 Min Rest-

2 Min AMRAP
4 Handstand Push-Up
8 Russian Kettlebell Swings

-1 Min Rest-

**Pick-up where you left off each AMRAP**

L1: 95/65, 70/50, Deficit (45s) HSPU
L2: 75/55, 50/35, HSPU
L3: 65/45, 35/25, Pike Push-Up
L4: DB Lunges, 25/15, Reg Push-Up

BOOTCAMP

Strength

Single Arm Dumbell Strict Press
4×8 per side

WOD

24 Min EMOM
1 – 100m Row
2 – 12 Dumbbell Snatch
3 – :40 Sec Toe Touches to Dumbbell
4 – 100m Row
5 – 12 Dumbbell Pull-Unders
6 – 16 Dumbbell Squats