Wednesday January 2nd

CrossFit Boathouse – CrossFit

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Prep/Skill

Y – T – W

shoulder prep

lax ball in teres and traps

Warm-up

400m jog

4 rounds

no weight or light weight

12 deadlifts

9 hang power cleans

6 jerks

Metcon

Metcon (Weight)

EMOM 30

1: 1 round of DT

2: 15 toes to bar

3: Rest

DT is

12 deadlifts

9 hang power cleans

6 jerks

Pro (185/135)

Rx+ (155/105)

Rx (95/65)

L3: (75/55), 10 toes to bar

L2: (65/45) knees to waist

L1: (45/35), abmat situps

Accessory Work

Complete 1 of following:

3 Rounds of weighted plank, 1 minute on, 1 minute off

OR

5 minute max effort Russian twists with 45/30# dumbbell

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