MON - 7.29.2019

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CROSSFIT

Skill -

Squat Clean Technique

Strength -

16 Min E2MOM - (8 RDs)

Clean Complex

  • 1 Clean Pull

  • 1 High Hang Squat Clean

  • 1 Hang Squat Clean

  • 1 Full Squat Clean

-Start @ 50% and Increase Weight if Needed-

WOD -

4 Rounds For Time - 10 Min Cap

  • 200m Run

  • 5 Squat Cleans

L1: 225/155
L2: 155/105
L3: 105/75
L4: 75/55 or DBs, 100m

BOOTCAMP

Skill -

9 Min EMOM - Core Stability

  • :30 Double Kettlebell Front Rack Hold

  • :30 Wall Sit

  • :30 Plate Overhead Hold

WOD -

12 Min AMRAP

  • 15 Plate Ground to Overhead

  • 12 Goblet Squats

  • 100m Run