CROSSFIT
STRENGTH:
Build to a Heavy Set, 1 Squat Snatch + 1 Snatch Balance + 1 Overhead Squat
18-20 min
WOD:
AMRAP 12 Min
50 Double Unders
12 DB Power Snatch 50/35
10 Goblet Squat 50/35
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SWEATFEST
For Time:
5 Rounds of "Modified Nate", 100 Double Unders/Single Unders
4 Rounds of "Modified Nate", 100 Double Unders/Single Unders
3 Rounds of "Modified Nate", 100 Double Unders/Single Unders
2 Rounds of "Modified Nate", 100 Double Unders/Single Unders
1 Round of "Modified Nate"
1 Round of "Modified Nate":
2 Ring Row + 2 Ring Dip
4 Seated DB Press
8 Kettlebell Swings
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CROSSFIT FOR SPORT
STRENGTH:
Back Squats
5 @ 60%
5 @ 65%
5+ @ 70%
WOD:
15-12-9
Front Squats
Push Ups/Bands/Off Bench
Sumo Deadlift High Pulls
Pull Ups/Bands/Ring Rows
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