January 15, 2019

CrossFit:

Warm Up:
3rds
PA Clean Warmup (Build)
20 Double Under/Practice
Rack Mobility
———————-
3 x 5 EB Pullunders
———————-
3 position H. Sq Cleans (Build)

Strength: Hang Squat Clean
Level 1: Technique
Level 2: Heavy 3

WOD: 10min EMOM
5,4,3,2,1 – Hang Squat Clean (~60-70%)
10,15,20,25,30 – Double Under (2:1)
*Every 2min subtract 1 H. Sq. Clean and add 5 Double Unders*

BodyFit: 286

Warm Up:
Ankle Cicuit
8min WAMRAP
:30 N2Wall HS Hold
6 :03 Pause Gob. Squat (Build)
10 KBS – Build to working weight
Devil Press Practice

WOD:
7min AMRAP
1,2,3…Wall Walk
4,8,12…KBS – American (AHAP)
Rest 4min
7min AMRAP
4,8,12…Goblet Squat
10,20,30…Double Under (3:1)
Rest 4min
For Time
1000m Row
30 Devil Presses