CrossFit
Strength
Hang Clean [Video]
Clean [Video]
Every 90 seconds for 8 sets complete:
1 Hang Squat Clean + 1 Squat Clean. (Reset in between reps.)
Build only with good technique & elbows in the right position.
Conditioning
For Time:
50 Double Unders
30 Thrusters (#75/55)
50 Double Unders
50 Wall Ball Shots (#20/14)
50 Double Unders
30 Lateral Barbell Burpees
50 Double Unders
Bootcamp
A)
12 min Battle Ropes
P1:
15 secs – jumping squat slams
15 secs – upper cuts
15 secs – land mines
15 sec – transition
P2: Bike
*rest*
B)
AMRAP for 12 minutes
10 glute bridge to sit up
10 plank pass thru to straight arm lift
10 rt+lt jumping lunge to jumping jack
10 width turf runs
*rest*
C)
For Time with partner
100 MB sit ups.
