Tuesday, November 15

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)