Tuesday, December 15, 2020

15
Dec

Tuesday, December 15, 2020

CrossFit
Cleans
After warming up through 55% on your cue, then begin the work clock;
0-3 min: 5 cleans at 65% (10 sec rest between reps)
3-6 min: 5 cleans at 75% (15 sec rest between reps)
6-10 min: 5 cleans at 85% (20 sec rest between reps)

Core Accessory
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
Warmup:
:20 on x :10 off x 3 rounds
1. 3 position bend and reach
2. bootstrappers
3. cossack squat

Main
A. DB hang clean and pushpress skill work
B. Tabata DB hang clean and push press :20 on x :10 off x 8 (4 min)

Core Accessory
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)