January 10, 2017

CrossFit:

Warm Up:
2rds
10 Scap Activation Drill
PA Clean Warmup
4 Broad Jumps

Skill:
Split Jerk Footwork

Strength:
Split Jerk
Level 1: Technique – small sets
Level 2: 5 x 2 (Build)

WOD:
“Barstar”
For Time
10 Push Jerk (155/115)
20 Pullups
30 Cleans
20 Pullups
10 Push Jerk

BodyFit:

Warm Up:
Ankle Circuit
2rds
10 Scap Activation Drills
10 Ring Rows
10 Elevated Pushups
5 Russian Babymakers
10 Air Squats

WOD:
7min AMRAP
40 Double Unders (3:1)
10/10 OH Walking Lunge (45/25)
Rest 5min
For Time
3rds
15 DB Thrusters (45/30)
15 Pullups
Rest 5min
For Time
2rds
15 MB Situps
15/15 Step Ups
15 HRPU
15 Box Jumps (24/20)