WOD

16
Jun

Monday, June 17, 2019

CROSSFIT

Skill

Split Jerk Technique

Strength

16 Min E2MOM

Complex =

Power/Squat Clean + Front Squat + Split Jerk + Clean & Jerk

-Increase Weight As Needed-

WOD

12 Min AMRAP

5 Power Cleans
10 Wall Balls
30 Double Unders
5 Squat Cleans
10 Wall Balls
30 Double Unders

L1: 205/145, 30/20, Unbroken DUs
L2: 165/115, 20/14, DUs
L3: 105/75, 14/10, 15 DUs or 45 Singles
L4: 75/55 or DBs, 10/6, Singles

BOOTCAMP

Strength

3 Rounds

8 Dumbbell Front Raises
8 Lateral Dumbbell Raises
:30 Front Plank

WOD

18 Min AMRAP

2-4-6-8-10-12 etc

Dumbbell Snatches
Medball Clean
Leg Raises

-Every 3 Min including 0, Run 100m-