Friday, 2.2.2018
CrossFit Class: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm
Warm up:
3 Rounds
5 Burpees over Wall Ball
10 Wall Ball
15 Sit up w Wall Ball
Mobility:
Front Rack
Hips
Shoulders
Skill Work:
Clean Tech/Skill
3 Rounds
-5 Jump and Shrug
-5 Hi Pull
-5 Muscle Clean
5 Rounds
-3 Position Power Clean + 1 Front Squat
3 Rounds
-1 Power Clean + 1 Clean + 1 Front Squat (Can add weight)
WOD:
20 Minute AMRAP
-25 Toes 2 Bar
-50 Double Unders
-15 Squat Clean (135/95). SX (115/75) (95/65)
–
-25 Toes 2 Bar
-50 Double Unders
-13 Squat Clean (185/115). SX(155/105) (135/85)
–
-25 Toes 2 Bar
-50 Double Unders
-11 Squat Clean (225/145) SX (185/ 125) (155/105)
–
-25 Toes 2 Bar
-50 Double Unders
-9 Squat Clean (275/175). SX(225/145) (185/125)
–
-25 Toes 2 Bar
-50 Double Under
-7 Squat Clean (315/205). SX(275/175) (225/145)
Accessory:
Foam Roll
Stretch
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