CrossFit
Strength
Clean & Jerk [Video]
Every minute for 10 minutes, complete 3 Clean & Jerks.
Add 5-10% from last week.
Conditioning
4 Rounds For Time:
• Run 200 meters
• 12 Back Rack Reverse Lunges (#115/80)
• 6 Hang Power Cleans
• 12 Push Jerks
Bootcamp
A)
Amrap for 12 minutes of
200m Run
8 Double Push Up Burpees
200m Ski Erg Cals
B)
5 cycles
2 minute rounds of
4 Shuttle Sprints (Side to Side Turf =1)
4 Box Push Sprints (Side to Side Turf =1)
Amrap Squat Tuck Jumps
Rest 1 minute
C)
4 cycles of
40 seconds On / 20 seconds Off
Plank Alternating Leg Raise
Alternating Heal Reaches
Plank Walk Ups
Leg Raise Toe Reaches
** 3 minute rest between workouts.
