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