Friday February 18, 2022

17
Feb

Friday February 18, 2022

Crossfit
Main
A1. Clean skill development with burg warmup leading into the first few rounds of warm up weights on your cue 35-65%
A2. After warming up through 65% on your cue, then begin the work clock;
0-3 min: 5 cleans at 75% (10 sec rest between reps)
3-6 min: 3 cleans at 85% (15 sec rest between reps)
6-10 min: 1+ cleans at 95% (20 sec rest between reps)|

Core
Tabata planks :20 on x :10 off x 8 (12 min)
1. forearm plank
2. L side plank (add hip raises for added difficulty)
3. R side plank (add hip raises for added difficulty)


Quickfit
Main
Med Ball clean skill development;
A. deadlift + shrug
B. pull under from high hang into squat
C. put it all together
E2 min x 10 min ( 5 sets)
5 med ball cleans adding weight ~every other round
ex: rnd 1/2- 10# rnd 3-14#, rnd 4: 20# rnd 5: 20/30#

2. L side plank (add hip raises for added difficulty)
3. R side plank (add hip raises for added difficulty)