MON - 9.9.2019

CrossFit-Brave-Square_140x140.JPG

CROSSFIT

Skill -

Power Clean Technique

Strength -

16 Min E2MOM

  • 1 - 5 Sec Clean Deadlift

  • 2 - Hang Power Cleans

  • 1 - Power Clean

WOD -

4 Rounds - Max Reps

  • 1 Min - Sit-Ups

  • 1 Min - Hang Power Cleans

  • 1 Min - Burpees

  • -1 Min Rest-

L1: 165/115, BOB
L2: 115/85
L3: 85/55
L4: 55/35 or DBs

BOOTCAMP

Skill -

3 Min TABATA

  • Dual Leg Lift Overs

WOD -

3 Rounds - 1 Min Work / 30 Rest

  • 1 - Sit-ups

  • 2 - Jumprope

  • 3 - Dumbbell Snatch

  • 4 - Burpees

-Rest 2 min-

For TIme - 3 Min Cap

  • 400m Run