Friday, January 20 2017.

Friday, January 20 2017.

 

CrossFit:

Day Ten.

 

STRENGTH - Push Press

Every 2:45 for 5 rounds

5 reps @ 75-85% of 1RM.

Focus on stringing reps/proper rebound/touch n' go.

 

 

WOD - AMRAP 4 x3

5 Power Cleans 155/105

6 Lateral OTB Burpees

*Rest 2min. between efforts.

Score is lowest of the three efforts.

 

 

 

 

W Six Week Challenge:

Test Three.

 

SKILL -

Rowing [Warmup]

Hang Power Clean *

Strict/Push Press

Pullup / Ring Row

*For proper way of front racking from the ground for WODs.

 

 

WOD - AMRAP 18

300m Row

15 Shoulder to OH

10 Pullups

4 Laps

15 Shoulder to OH

10 Pullups