Friday, December 19, 2015

CROSSFIT CLASS:

POWER CLEAN:

Work up to 65% of your 1rm Power Clean and then,

10 Rounds :

Every 30 seconds complete 3 touch and go power cleans

DEADLIFT:

Warm up, then complete:

55% x 5, 60% x 5, 65% x 5

WOD:

50 Double Unders

40 Shoulder-to-Overhead 135/95

30 Cal Row

20 Burpees Over the Bar

30 Cal Row

40 Shoulder-to-Overhead

50 Double Unders

WEIGHTLIFTING:

REST DAY!