Wednesday 2/17/2016

Battleground, Norwalk – Level 1

We will have a barbell club interest meeting this Th at 6:00 at the Sportsplex.

Weightlifting

Clean and Jerk (4×4 at 70% )

weighted hip raise (4×12 )

Performed like a hip hike but with the shoulders on a bench and weight sitting on your hips

CrossFit Strength Bias WORK

You will also do the metcon today.

Dual Kettlebell Strict Press (Use kb or dumbbells)

Metcon

Metcon (AMRAP – Reps)

6 Min AMRAP

15 Push Press

15 Box Jump/Step ups

Rx: 95/65 and 24/20

Scaled: 75/45 and 24/20

Adv WOD

Metcon (AMRAP – Reps)

:30 on :30 Off pistols for 10 min

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