January 21, 2019

CrossFit

Warm Up:
Front Rack/Ankle Prep
3rds (10:00 cap)
10 4-way Hops (front-back/side-side = 1)
10/10 Miniband Sidesteps on Toes
1 From Floor Clean Complex (build)
5 Jerks (build)

Strength: Power Cleans
4 x 5 (Build)
*Must be T&G*

WOD:
12min AMRAP
12 Cleans (135/95)
24 Double Unders (Lateral Hops)
12 Jerks
24 Double Unders
12 Clean & Jerks

QuickFit

Warm Up:
2 rds (5:00 cap)
10 4-way Hops (front-back/side-side = 1)
5 Burpees to AKBS
10 DU or DU practice

WOD:
4rds
8 Devil Swings
8/8 Rot. Ball Slams
32 Double Unders (3/1)

Barbell
Push Press 5×5 (Build), then 1MR @ 80%,
DB Hex Press 5×10 (Build)
Superset 5x
a) 5 Renegade Rows *Straight (PuR+PuL=1)
b) 20 Banded Tricep Extensions
**During the hour**
Prowler Push 5x Down/Back