CrossFit
Strength
Hang Clean [Video]
Complete 7 Sets of 2 Hang Squat Cleans (mid thigh) at 80% of your 1rep Clean.
Conditioning
AMRAP in 10 Minutes:
3 Handstand Push-ups (Scaled: Push Press #95/65)
3 Deadlifts (#225/155)
9 Box Jumps (24"/20")
6 Handstand Push-ups
6 Deadlifts
12 Box Jumps
9 Handstand Push-ups
9 Deadlifts
15 Box Jumps
* Continue to increase each movement by 3 reps each round.
Bootcamp
Teams of 3
3 Rounds Of:
P1: 1 min Burpee box jumps
P2: Plank + Leg lifts
P3: Scissor Jacks
Rest 1 Minute
3 Rounds Of:
P1: 1 min Man Makers
P2: Single Leg Squats
P3: Bike Abs
Rest 1 Minute
3 Rounds Of:
P1: 1 min Wall Ball Shots
P2: Bear Crawl
P3: Skaters
