141215


Main – CrossFit

Weightlifting

Power Clean (10 Minutes to Build to a Heavy Single)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

10 Ring Dips

15 KB Swings (16/24kg)

20 Box Jumps (20/24″)


Use a band on the dips if needed, KB swings should be on the lighter side, and box jumps shouldn’t be high. Lots of volume today … be sure to pace appropriately and stretch out those calves and achilles.

Extra

Power Snatch (Build up to a heavy single )

Handstand Push-ups (10 Minute EMOM of … )

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Post a Comment