January 3, 2019

CROSSFIT
Rest Day!

SWEAT
Jumping Balls (Time)
150 Double Unders
50 Wall Balls, 20/14 lbs
100 Double Unders
35 Wall Balls, 20/14 lbs
50 Double Unders
20 Wall Balls, 20/14 lbs

ENDURANCE
Start of the Year Endurance WOD (Time)
Run 300m, 15 Air Squats
Run 300m, 15 Push-ups
Run 300m, 15 V-Ups
Run 300m, 15 KB swings (53/35)
Run 300m, 15 Burpee Pull-ups
Run 300m, 15 Slam Balls (40/25)
Run 300m, 15 Box Jumps (24/20)
Run 300m, 15 Calories on Bike
Scale = 200m runs and 10 reps of each movement

WEIGHTLIFTING
Snatch Balance + Overhead Squat (5 x 1 increasing)
3 Position Snatch (1 RM)
High hang/hang/floor
Snatch halting deadlift + pull
Lift bar to hang (above knees) with 2 sec pause, lower bar to mid shin without touching the floor and then do snatch high pull allowing elbows to come high and outside!

BARBELL BASICS

CROSSFIT KIDS

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