CROSSFIT
***DELOAD WEEK***
STRENGTH:
Pausing Push Jerk
For Quality:
3 Sets of 3
Pause for 2s in catch.
Push Jerk
2-2-2-2
At 60-70% of your 1RM
WOD:
AMRAP in 12:00
21 Kettlebell Swings 55/35
14 Kettlebell Reverse Lunges 55/35
7 Push Jerks 135/95
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SWEATFEST
Monday, February 17th
AMRAP in 20:00
100 Double Unders/Single Unders
50 Wallballs
40 Calorie Row
30 Alternating Dumbbell Power Snatches
20 Toes to Bar/ 30 Sit Ups
10 Pull Ups/Bands/Ring Row
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CROSSFIT FOR SPORT
STRENGTH:
Hang Power Cleans
2-2-2-2-2
*Build to a moderate double with a :02 pause in the catch
WOD:
For Time:
500m Row
Then, 4 Rounds of:
6 Pang Power Cleans
8 Bar Facing Burpees
10 Toes-To-Bar/Knee Raises/15 Sit Ups
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