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Blog Wednesday, 2.22.2017

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Wednesday, 2.22.2017

  • by rbwrv
  • February 22, 2017

Wednesday, 2.22.2017

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

Warm up:

500m Row

Dynamic Warm up

Mobility:

Front Rack

Hip

Shoulder

Ankle

Strength:

5min EMOM

-2 Hang Cleans @ 70%

rest 1 Minute

4min EMOM

-1 Hang Clean + 1 Clean @ 75%

rest 1 Minute

3min EMOM

-2 Cleans @ 80%

Blue Print: 

5 Deadlifts / 5 Hang Power Snatch  / 5 Power Snatch 

WOD:

4 rounds of :30 work/:30 rest

-A) Wall Ball (20/14)

-B) Burpee

-C) Pistols

-D) HandStand Push up

Blue Print: 

A) Wall Ball – 10#

B) Burpee 

C) Box Step Ups 

D) Kettle Bell Swings 18#

Accessory:

Single Leg KB Deadlift

-3×5 each leg

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