Tuesday, November 15

November 15, 2016

 

Tabata-Core-2 (Crossfit Crosscheck) 

8 rds (20 on: 10 off)
Odd rd. Hollow hold
Even rd. Superman hold

No Measure

 

Mobility-1

Foam Roll, Lacrosse Ball.
Pvc and resistance Band Stretching.

 

Clean and Jerk (1 x 1)

12 min Time Cap

-Warm-up and start

3 reps @60%

2 reps @70%

2 reps @75%

1 rep @80%

1 rep @85%

1 x heavy single (near Max)

1 RM Clean and Jerk

**Scaling option is Power Clean and Jerk

 

Metcon (Time)

3 RFT

20 Calorie row(Damper@8)
15 T2B
10 Burpee Box Jumps(24''/20'')
5 Clean and Jerk(155/103)

 

Rx+ Damper@10, Burpee BJ OVERS!!, (165/113)

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