CrossFit – Wed, Jan 15
1 ROUND
400 M Run
High Knees
Butt Kickers
Side Shuffle
Hamstring Sweeps
Walking Hip Openers
200 M Run
Into
2 ROUNDS (Time Permitting)
10 BB RDL
8 BB High Pulls
6 High Hang Muscle Cleans
10 Elbow Punches
1 Above the Knee Power Clean
+
1 Below the Knee Power Clean
+
1 Power Clean
*Build up to Moderate-Heavy Weight.
(Score is Weight)
800m Run
30 Reps of 1 Power Clean + 1 Hang Power Clean (135/95)*
800m Run
*1-Rep = 1 Power Clean + 1 Hang Power Clean
(Score is Time)
KG BB: (60/42.5)
800m Run
30 Reps of 1 Power Clean + 1 Hang Power Clean (95/65)*
800m Run
*1-Rep = 1 Power Clean + 1 Hang Power Clean
(Score is Time)
KG BB: (42.5/30)
NOTE — January’s extra focus will be building strength with the Bench Press eventually progressing to a 3RM & practicing Double Under skills.
:45 Max Reps of Single-Single-Double Under
-Rest 1:00-
20 Seated Weighted Calf Raises
-Rest 2:00 b/t Sets-
(No Measure)
-Rest as Needed b/t Part 1 & Part 2-
20 DB Incline Bench Press
-Rest :30-
10/10 DB Tricep Kickbacks
-Rest 2:00 b/t Sets-
(Score is Weight on DBs)
