CROSSFIT
STRENGTH:
Alternating "On the Minute" x 12 (6 Rounds)
0,2,4,...- 3 Front Squats
1,3,5,... - 6 Back Squats
Barbell - 56% of 1-Rep Back Squat on *both* lifts.
This is a 3% increase from last week.
WOD:
12:00 AMRAP
15 Thrusters 95/65
30 Double Unders
15 Pull Ups
30 Double Unders
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SWEATFEST
5 Rounds:
1 Minute Calorie Row
1 Minute DB Hang Power Cleans (Double DB)
1 Minute Burpees Over Erg
1 Minute Rest
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CROSSFIT FOR SPORT
STRENGTH:
Hang Power Snatch:
Build To a Heavy Double
WOD:
Row 400m
Then, 3 Round of
10 Goblet Squats
10 Alternating DB Snatches
Then,
75 Double Unders/150 Single Unders
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