Monday, January 27

CrossFit

Strength:
Build to a Heavy Complex:
(To be completed unbroken)
1 Power Clean
2 Front Squats
3 Push Jerks

Conditioning
For Time:
10 Power Cleans
50 Air Squats
10 Front Squats
50 Air Squats
10 Push Jerks
50 Air Squats

RX: 155/105
RX+: 185/135
MRX: 135/85

HIIT

MetconMetcon (No Measure)1:00 work/:15 rest per movement
(keep track of reps on whiteboard)

Squats
Sit ups
Lunges
Push ups
Squat to OVH press w/ plate

R1) Buy Out:
2:00 Suicide sprints
1:00 Rest

Repeat, try to match reps

R2) Buy Out:
2:00 Burpees
1:00 Rest

Repeat, Last round push hard to meet reps from first roundKicker3 Rounds

:30 weighted hip thrusters
:30 weighted hip thrust hold

:30 rest

:30 frog pumps
:30 frog pump hold

:30 rest

:30 glute bridge march
:30 weighted glute bridge hold with alternating heel raise