The Yearly Challenge
Read "2020: A New Year" in Words of the Week, by Scott.
CrossFit
Strength
Hang Power Clean [Video]
Hang Clean [Video]
Every 90 seconds for 8 sets complete:
1 Hang Power Clean + 1 Hang Squat Clean
Build as you go.
Conditioning
5 Rounds Of:
Within 2 Minutes:
20 Air Squats
10 Push-ups
Max Power Cleans (#135/95 Rx; #155/105 Rx+)
Rest 1 minute between rounds.
Bootcamp
A)
4 rounds @30 secs on/30 secs off
Rt arm+lt arm+dbl Arnold press
Rt cross leg glute bridge
1/2 bicep curl+press out+lt bicep curl+press out
Box step ups with knee drive up
Kneeling woodchoppers
Lt cross leg glute bridge
B)
7 mins w/jump rope
15 on/15 off
30/15
45/15
60/15
60/15
45/15
30/15
15/15
