CROSSFIT
STRENGTH:
Strict Press
5-5-5
70%-75%-80%
*Followed by:
1 attempt at Max Strict Pull Ups
WOD:
3 Rounds For Time
20 Burpees
21 DB Hang Power Clean & Jerk 50/35
12 Pull Ups
SWEATFEST
4 Rounds For Time:
30 Calorie Row
25 Toes to Bar/Knee Raises
20 DB Hang Power Cleans (Double DB)
15 DB Hang Power Snatches (Single DB)
CROSSFIT FOR SPORT
STRENGTH:
Front Squat
*Establish a heavy single
WOD: “Jackie”
1,000m Row
50 Empty Barbell Thrusters
30 Pull Ups
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