Monday, May 6, 2019

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CrossFit

Strength
Clean & Jerk [Video]
Every minute for 12 minutes, complete 3 Clean & Jerks at 65% of your max.
Don’t go over percentages; we will increase weekly.

Conditioning
3 Rounds For Time:
• 60 Double Unders
• 30 Alternating Dumbbell Snatch (#50/35)
• 15 Strict Pull-ups


Bootcamp

A)
Running Clock for 9 minutes of
0 - 3 minutes:  5 Burpees then Row for Max Cals
3 - 6 minutes:  5 Burpees then Bike for Max Cals
6 - 9 minutes:  5 Burpees then Ski for Max Cals
Rest  3-5 minutes
B)
Running Clock for 12 minutes of
800m Run (200m x 4)
Sled Push the Width of Turf  x 6 (2/1 plates)
12 Burpees
Sled Push the Width of Turf  x 6
With time remaining Amrap 200m Runs
Rest 3-5 minutes
C)
Running Clock for 9 minutes of
20 seconds On / 10 seconds Off
Burpee Jack
Front Lunge/Reverse Lunge/Running Lunge
Mountain Climber/Toe Touch
Hollow Holds
Plank Walk Ups
Squat/Cross Body Crunch