Friday, 2 February, 2018

WARM UP – MOBILITY
Big full body dynamic

Tech WOD A w/BB

WOD A
1 HPC + 1 PP + 1 PC + 1 PJ + 1 SC + 1 SJ
Complete as an UB complex, no dropping/resting the bar on the ground:
1 Hang Power Clean, 1 Push Press, 1 Power Clean, 1 Push Jerk, 1 Squat Clean, 1 Split Jerk
-20 mins to build to a max in the complex
-Rest 2-3 mins between heavier sets

WOD B
CROSSFIT.COM WOD 180123
12-9-6 reps for time of:
Hang Squat Cleans 165/115lb
Burpee Bar Muscle-ups
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CROSSFIT.COM WOD 180123 – INTERMEDIATE
12-9-6 reps for time of:
Hang squat cleans 125/85lb
Burpee chest-to-bar pull-ups

-Scale to a weight that you can do 3-5 reps UB with, and burpee jumping pull-ups

ACCESSORY
1) 3 Super Sets:
8 Weighted Box Pistols per leg
15-20 Single Leg Hamstring Curls per leg
-Rest 90 secs-

2) Crossover Recovery

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