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Tuesday 9/29/15

28
Sep

Tuesday 9/29/15

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Strength/Skill:
5 x 3 Clean and Jerk (40-80%)
Alternate with….
5 x 1′ Front Plank Hold
 
WOD:
Variation of CrossFit Open WOD 11.5
We have scaled the Open Wod 11.5 down to a5 minutes in order to mesh with our programming goals.
15′ AMRAP
5 x Power Cleans (145/100) or (60%)
10 x Toes 2 Bar
15 x Wall Balls (20/14)
 
Cool Down:
Supine Wall Squat.  Accumulate 3-5 minutes in the squat with flat back on the floor, ankles as close to the butt as possible.
 
EXTRA WORK ON BEYOND THE WHITEBOARD!

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