December 10, 2014

CrossFit Lite

Wednesday
Skill/Strength:

5 Rope Climb Progressions
3 x Muscle Up Progressions
3 x Max Effort Ring Rows
10 x 3 power clean (work on form)


METCON:
10 min AMRAP
Thrusters 75/45
Kb swings (35/25)
Reps of 2-4-6-8.....


Wednesday
Skill/Strength:

5x1 rope climb
3xmax effort muscle up(rings or bar)
3xmax effort pull-up
10x3 power clean (work to heavy)
 

METCON:
10 min amrap
Thrusters 115/85
Kb swings (53/35)
Reps of 2-4-6-8.....


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