Monday, March 2, 2020

CrossFit

Strength
Clean [Video]
Power Clean [Video]
Push Jerk [Video]

Every 90 seconds for 8 sets:
1 Squat Clean + 1 Power Clean + 1 Push Jerk
Build across all sets.

Conditioning
14 Rounds For Time:
• 5 Heavy Wall Ball Shots (#30/20)
• 5 Hand Release Push-ups

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Bootcamp

A)
4 rounds of
40 seconds On / 20 seconds Off
Sprawl + Tuck Jump
Suicide Runs
Bear Crawls
Box Pushes

B)
Amrap for 16 minutes
40 Wallball Shots
30 KBS (Russian or American)
20 Reverse Lunges + Waves
10 Burpee + Slams