WOD

17
Dec

Tuesday, December 18, 2018

CROSSFIT

Skill

Clean Pull/Hang Power Cleans

Strength

Clean Complex

5 Sets @ 70-75%
1 Clean Pull + 2 Hang Power Clean

WOD

5 Rounds – 90 Sec Work/90 Sec Rest
6 Power Cleans
Max Cal Row/Bike

L1: 205/145, Bike
L2: 165/115
L3: 115/85
L4: 75/55 or DB Cleans

 

BOOTCAMP

Skill

Pull-ups/Kipping/Ring Rows

WOD

For Time: (32 min cap) – Break up Movements However

100 Ring Rows
100 Sit-ups
100 Air Squats
100 Leg Raises
100 Lunges
100 DB Hang Power Cleans