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CROSSFIT
STRENGTH:
In 20:00…
Squat Clean & Jerk
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 88%
Build to a Heavy Single (no more than 2 misses)
WOD:
22:00 AMRAP
22 Box Jump Overs 24”20”
22 Wallballs 20/14
22 Push Press 95/65
22 Hang Clean & Jerks 95/65
GOAL: 5-8+ Rounds
SCALING:
BOX JUMP OVERS
-Reduce Height/Reps
-Step Overs
WALLBALLS
-Reduce Weight/Height
-Single DB Thruster
PUSH PRESS
-Use DBs
HANG CLEAN & JERKS
- Kettlebell Swings 50/35
COMP:
Handstand Push Ups
Weight 115/85STRENGTH:
In 20:00…
Squat Clean & Jerk
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 88%
Build to a Heavy Single (no more than 2 misses)
WOD:
In Teams Of 2...
22:00 AMRAP
22 Box Jump Overs 24”20”
22 Wallballs 20/14
22 Push Press 95/65
22 Hang Clean & Jerks 95/65
GOAL: 5-8+ Rounds
SCALING:
BOX JUMP OVERS
-Reduce Height/Reps
-Step Overs
WALLBALLS
-Reduce Weight/Height
-Single DB Thruster
PUSH PRESS
-Use DBs
HANG CLEAN & JERKS
- Kettlebell Swings 50/35
COMP:
Handstand Push Ups
Weight 115/85
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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