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Wednesday, November 20th

CROSSFIT

STRENGTH:

Push Jerk

Pausing Push Jerk 

5 Sets of 2 Reps

*1s Pause in Dip, and Catch

... Followed by:

5 Sets of 1:


Push Jerk


WOD: 

AMRAP 10:00

40 Double Unders

20 Dumbbell Hang Power Clean & Jerk 50/35

40 Double Unders

10 Sprints (10m)

SWEATFEST

5 Rounds

5 Burpee Pull Ups

10 Calorie Row

15 Wall Balls

20 Box Jump Overs


CROSSFIT FOR SPORT

WOD: 

6 Rounds:

1 Rope Climb

12 Alternating DB Power Snatches

15 Air Squats


STRENGTH:

3 Rounds

20 KB Front Rack Reverse Lunges

30 AbMat Sit Ups

50m Farmers Carry



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