TUES - 10.15.2019

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CROSSFIT

- Skill -

Clean Technique

- Strength -

Squat Clean - 10 Min EMOM

4 RDs - 3 Clean Pulls
3 RDs - 2 Hang Squat Cleans
3 RDs - 1 Squat Clean

-Weight @ 60-70% Of Heaviest Clean-
-No Weight Change-

- WOD -

10 Min AMRAP - Partners

P1 - AMRAP
7 Toes 2 Bar
7 Front Squats

P2 - 250m Row

-2 Min Rest-

5 Min Time Cap
Max Clean (squat or power)

-Switch When Row Completed-
-2 Scores - Round + Reps and Total Weight (Row Does Not Count)-

L1: T2B, 135/95
L2: T2B, 95/65
L3: Toes Above Hips, 65/45
L4: Knees Above Hips, 45/35 or DBs

BOOTCAMP

- Strength -

Superset

Seated Single Arm Dumbbell Press
3 x 6

Single Arm Dumbbell Row
3 x 6

- WOD -

10 Rounds for Time - 20 Min Cap

10 Alternating Dumbbell Snatch
10 Alternating Wallball Ground to Shoulder
10 Jumping Air Squats