CROSSFIT
STRENGTH:
Back Squat
Set 1 (On the 0:00): 9 Reps @ 58%
Set 2 (On the 2:00): 7 Reps @ 55%
Set 3 (On the 4:00): 5 Reps @ 72%
Set 4 (On the 6:00): 3 Reps @ 77%
Set 5 (On the 8:00): 1 Rep @ 82%
Set 6 (On the 9:30): 1 Rep @ 84%
Set 7 (On the 11:00): 1 Rep @ 86-87%
Set 8 (On the 12:30): 1 Rep @ 87-88%
Set 9 (On the 14:00): 1 Rep @ 87-88%
Set 10 (On the 15:30): 1 Rep @ 87-88%
Notes:
*Increasing loads from two week ago, while maintaining the same exact rep scheme
*Sets 1-4 are completed on the 2:00
*Sets 5-10 are completed on the 1:30
*On sets 7-10, it's your choice inside the range of 86-88%
WOD:
21-15-9
Power Cleans 95/65
Box Jump Overs 24"/20"
Front Squats 95/65
Toes to Bar
SWEATFEST
3 Rounds:
1:00 Max Effort Burpees
1:00 Max Effort Rowing (cals)
1:00 Max Effort DU/SU
1:00 Max Effort Air Squats
1:00 Max Effort Sit Ups
Rest 1:00 between rounds
CROSSFIT FOR SPORT
STRENGTH:
Hang Power Snatch
1-1-1-1-1-1-1
*Build to a heavy single
*Does not need to be a 1RM
WOD:
With 10:00 on the clock...
Row 700m
10 Hang Power Snatch
10 Knee-2-Elbows / 15 Sit Ups
