January 3, 2017

CrossFit: 

Warm Up:
3rds
10 Scap Activation Drill
10 Kips/Kipping Practice
10 EB Press

Skill:
Split Jerk Footwork

Strength:
Split Jerk
Level 1: Technique
Level 2: 5 x 3
*Goal is same weight as last push press from 12.13

WOD:
“Nunu”
15min AMRAP
10 S2OH (135/95)
10 T2B
10 Box Jump (24/20)

BodyFit: 069

Warm Up:
Get your chili warm – 5min

WOD:
For Time
1000m Row
60 Situps
40 Air Squats
20 Pullups
Rest 5min
For Time
50 Calories Bike
50 Burpees
Rest 5min
For Time
150 Double Unders
75 KBS – Russian (AHAP)