Wednesday

Announcements

Jump Rope Clinic
Saturday, February 1st at 10am
Come learn and hone your jump rope skill with Coach Eamon

Crossfit RXD – Strength & Conditioning

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 PVC Pass Through Lunge

10 Scap Pull-Ups

10 Alt. Squat Thoracic Rotation

*Short Rest Then…

2 ROUNDS

5 PVC Push Jerk (:01 Pause in “Catch”

5 PVC OHS

10 Kip Swings

Workout

Metcon (Weight)

EMOM x 18 MINUTES

MIN 1 – 3 Hang Power Snatch (Building)

MIN 2 – 9, 12, or 15 Toes to Bar

MIN 3 – 9, 12, or 15 Hand Release Push-Ups

*Athletes can choose which rep scheme they follow in the bodyweight movements. Power Snatch starts light then can build every round or every other round.

(Score is Load)

Finisher

Metcon (No Measure)

3 SETS

12 Barbell Bent Over Rows (Moderate)

1:00 Hollow Flutter Kicks

(No Measure)


Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806