Wednesday, 12/06/17

 In CrossFit

CROSSFIT

*Deload Week

Weightlifting
Clean & Jerk Complex
Clean + Hang Clean, above knee + Push Jerk + Split Jerk

*Build to a moderate weight

Metcon
8 Minute AMRAP

Ascending Ladder

Power Snatch 75, 55
Bar Facing Burpee

2, 4, 6, 8…

 

LEANX

A. 5 Min AMRAP for Quality:
5 Strict Pull Ups (3 second negative)
10 Band Pull Aparts
15 Banded Tricep Pressdowns

B. 21-18-15-12-9
HRPU
Air Squats
DB Floor Press (50, 35)

C. Cash Out:
4 Rounds:
10 Hollow Body Rocks
10 Tuck Ups
10 V-Ups

Recent Posts