18/12/2015

Hilltop CrossFit – WOD

SKILL

Clean and Jerk (10mins working on skill)

* pause for 2 FULL seconds at front of knee, mid thigh and catch positions in clean AND jerk for every lift. SKILL NOT WEIGHT

STRENGTH

Strict Press (3-3-3-3-3)

CONDITIONING

A: Metcon (Weight)

Every 2mins for 5 rounds

30m Prowler push AHAP

B: Metcon (Weight)

Every 2mins for 5 rounds

20m prowler SPRINT @ 50% of above