January 16, 2019

January 16, 2019

0

CROSSFIT
Strength
Back Squat (5 Reps @ 75% of 1RM)
Back Squat (3 Reps @ 80% of 1RM)
Back Squat (1 Rep @ 85% of 1RM)
Back Squat (10 Reps @ 70% of 1RM)
Conditioning: AMRAP x 10:00
CrossFit Games Open 11.1 and 14.1
30 Double-Unders
15 Power Snatches 75/55

SWEAT
Conditioning: For Time
Khalipa Special #1
Alternating EMOM x 14:00

Minute 1) Row for Calories (15/12)
Minute 2) 12 Burpees
RX+ is 20/15 calories and 15 burpees

Rest 2 minutes between WODs.

Conditioning: For Time
Khalipa Special #2
Alternating EMOM x 14:00

Minute 1) 15 Wall Balls (20/14)
Minute 2) 15 Kettlebell Swings (53/35)
RX+ is 20 WBs and 20 KBs