February 7, 2019

CROSSFIT
Rest Day!

SWEAT
Conditioning: For Time
6-9-12-15-12-9-6
DB Deadlift (45/35 pair)
Box Jumps (24/20)
*RX+ Barbell (185/135)
*Row 200m after each round*

ENDURANCE
Endurance’s Pyramid (Time)
10/7 calories on bike
10 slam balls
800m run or 1000m row
20/15 calories on bike
20 slam balls
800m run or 1000m row
30/20 calories on bike
30 slam balls
800m run or 1000m row
20/15 calories on bike
20 slam balls
800m run or 1000m row
10/7 calories on bike
10 slam balls
Goal: run hard on tired legs

WEIGHTLIFTING
Jerk from Split
(Behind the Neck) 30% for 2, 40% for 2, 50% for 2, 60% for 2
Clean Deadlift + Clean Pull + Clean + Jerk (1RM)
Clean Deadlift (4×5 )

BARBELL BASICS

CROSSFIT KIDS

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