CROSSFIT
STRENGTH:
Every :30 for 4:00
1 Power Clean + 1 Hang Power Clean
Weight: 65-75% of your 1RM Hang Power Clean
WOD:
For Time:
100 Double Unders
Then, 3 Rounds of
15 Ground - 2 - Overhead
15 Burpees
Then, 100 Double Unders
SWEATFEST
AMRAP in 20:00…
40 OHWL
30 Push Press
20 Box/Ring Dips
10 Calorie Row
Cash Out
4:00 accumulated of plank hold
CROSSFIT FOR SPORT
STRENGTH:
Back Squat
6 @ 65%
6 @ 75%
3 @ 80%
3 @ 85%
WOD:
With 11:00 on the clock
40 Sprints
Then, AMRAP of:
10 Goblet Lunges
15 Pull Ups/Ring Rows
20 Wall Balls
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