Wednesday, January 20 2016.

Wednesday, January 20 2016.

 

 

CROSSFIT

Day 3.

 

OLY COMPLEX - 5 Sets *

Hang Squat Clean *Above knees.

LOW Hang Squat Clean *Below knees.

Squat Clean

 

*Choose weights by feel. Weights should be challenging, but comfortably below max effort. Increase weight every set.

 

 

WOD - For time

500m Row

12 Pistols *Total reps.

21 Hang Power Cleans 135/95

500m Row

12 Pistols

15 HPC

500m Row

12 Pistols

9 HPC

 

 

 

 

BOOT CAMP

Day 5.

 

WARMUP - 2 Rounds

20 Jumping Jacks

15 PVC Passthroughs

5 Inchworm Pushups

Then, group stretch

 

 

SKILL -

Strict Press

Push Press

 

 

WOD - PARTNER AMRAP 15 *

5 Burpees

7 Presses

9 Pullups / Ring Rows

11 AbMat Situps

 

*Partner A performs one entire round, followed by partner B. Keep rotating back and forth for the entire AMRAP.