Call: (925) 292-9780

WEDNESDAY 3/11/15

kferris

 

CrossFit WOD
DYNAMIC WARM UP
Run 400m
Mobility
Barbell/PVC Olympic Warm Up-3 POS Clean
SKILL: Clean-Coach Demo

STRENGTH
Oly Lift Skill Work
6 Sets of 3 (@ 70% of 1RM Clean)
(focus on technique.  No touch and go!  Reset each lift)
*20 Min Cap

METCON
EMOTM for 10 Mins:

4 Power Cleans @ 65% of 1RM
12 Wallballs (20#/14#)
7 Box Jumps (24″/20″)

 

 

Boot Camp WOD
STRENGTH/SKILL

8 min
Pull Ups

CONDITIONING WOD
8 Min EMOM
Buy-In: 5 Pull Ups
Rest of Min: Double Unders/Singles or  Double Knee Tucks

-1 Min Rest-

8 Min EMOM
Buy In: 2 Wall Walks or 12 (6/6 ) Wall Shoulder Touches
Rest of Min: Ball Slams

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