Monday, January 9

January 10, 2017

 

Mobility-1

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

 

Clean and Jerk (1 x 1)

*12 mins Time Cap

Warm up and start working;

1 rep @55%
1 rep @60%
1 rep @70%
1 rep @80%
1 rep @95%
Then
1RM attempt(s)

*3 attempts to find your 1 rep max.

 

CrossFit Games Open 11.5 (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

Scale: 115/68, Knees to chest/elbows, 16/10

*Knees &Hips must be fully extended at the top of each clean/Elbows must pass in front of Bar while extended
*Both feet touch bar inside hands/feet must start behind the bar in hanging position
*Hip crease must pass below the knee on each Wallball. Ball must clearly make contact with wall above the specified target height

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