February 11, 2019

CROSSFIT
Weightlifting: Power Cleans 6×5 every 90 seconds
5 power clean every 90 sec for 6 rounds
*every 90 sec for 6 rounds 5 unbroken power cleans.
*Increase weight every set
Conditioning: AMRAP x 16:00
200m run
50 double unders
25 wall balls 20/14
10 single arm DB hang clean and jerk 50/35
*alternate 5 with the right then 5 with the left

SWEAT
Conditioning: AMRAP 13:00
CrossFit Open 17.4 Scaled
13 minutes of:
55 Deadlifts (135/95)
55 Wall-Ball Shots (20/10)
55-Calorie Row
55 Hand-Release Push-Ups
*RX+ Deadlifts (225/155) WB (20/14) Hand Stand Push Ups

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