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Tuesday, January 7th

CROSSFIT


STRENGTH:

Spend 18:00 to establish a 1RM Hang Power Clean


WOD:

For Time

3 Rounds

10 Power Cleans

10 Push Jerks


Weight: 135/95

Scaled: Lighter as needed

Comp: 165/110

SWEATFEST


6:00 AMRAP

10 Box Jump Overs

15 Kettlebell Swings


Rest 1 Min. 


6:00 AMRAP

10 DB Thrusters

15 Sit Ups


Rest 1 Min. 


6:00 AMRAP

10 DB Push Press

15 Plank Jacks

CROSSFIT FOR SPORT


STRENGTH:

Spend 20:00 to establish a 3 RM: Deadlift


WOD:

20-15-10-5

DB Power Snatch

Pull Ups

Sumo Deadlift High Pull with KB

Sprints


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