01/14/2019

14
Jan

01/14/2019

Rubicon Functional Fitness – Functional Fitness

View Public Whiteboard

Warm-up

2 Steady Rounds:

10 – Calories Air Bike

20 – Calories Rower

Then…

10 – Push Ups-to-Down Dog

20 – Controlled Kipping Swings from the bar

10 – Hang Power Cleans (empty bar)

20 – Leg Swings

10 – Push Press (empty bar)

Movement Review

Hang Power Cleans: https://youtu.be/_iUFG1-H7d0

Push Press: https://youtu.be/X6-DMh-t4nQ

Clean & Jerk: https://youtu.be/z-a7HsqPmuo

WOD

SEE YOU AT THE BAR! (Time)

For Time:

25 Hang Power Cleans (95/65)

25 Pull Ups

25 Push Press (95/65)

25 Toes-to-bar

Then, 10 minutes to find 1RM Clean & Jerk.
Immediately after finishing the Metcon portion, athletes have 10 minutes to find a 1RM Clean and Jerk. Record your time and your weight.

Weightlifting

Clean and Jerk (1-1-1-1-1)

10 minutes to find 1RM