• +662 801 6763
  • Mon - Fri 5:30 am - 7:30 pm
Blog Monday, 2.20.2017

Blog

blog

Monday, 2.20.2017

  • by rbwrv
  • February 20, 2017

Monday, 2.20.2017

CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Warm up:

2 Rounds

100m Run

10 Air Squats

10 Angel Kicks

10 Scorpion Kicks

10 Sit ups

Mobility:

Overhead

Hip

Shoulders

Strength:

5min EMOM

-2 Hang Snatch @ 70%

Rest 1 Minute

4min EMOM

-1 Hang Snatch+1 Snatch @ 75%

Rest 1 Minute

3min EMOM

2 Snatch @ 80%

Blue Print: 

Same format as above

5 Deadlifts / 5 Hang Power Cleans / 5 Power Cleans

*The focus for BP should be technique work. Keep the weight light and focus on quality of reps. 

WOD:

13min AMRAP

-5 Hang Power Clean (155/105)

-10 Toes 2 Bar

-30 Double Unders

Blue Print- 

2x 6min AMRAP: 

5 Hang Power Cleans – 45# 

10 Hanging Knee Raises  (AbMat SitUps) 

50 Single Unders 

Accessory:

Bottom Up KB Press

-3×5 Each arm

Blue Print:  

3×5 each arm Dumbbell Press 

 

0Comments

Leave a Comment

Your email address will not be published. Required fields are marked *