CrossFit
STRENGTH:
Back Squat
On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 75%
On the 2:00... 1 Rep @ 85%
On the 4:00... 3 Reps @ 78%
On the 6:00... 1 Rep @ 88%
On the 8:00... 3 Reps @ 81%
On the 10:00... 1 Rep @ 91%
WOD:
200m Row, 20 KB Walking Lunges 55/35
200m Row, 15 Sit Ups
200m Row, 10 Push Ups
200m Row, 10 KB Walking Lunges 55/35
200m Row, 15 Sit Ups
200m Row, 20 Push Ups
SweatFest
For Time:
800m Row
21 Alternating DB Power Snatches
21 Burpee Box Jumps
400m Row
15 Alternating DB Power Snatches
15 Burpee Box Jumps
200m Row
9 Alternating DB Power Snatches
9 Burpee Box Jumps
CrossFit For Sport
STRENGTH:
Spend 20:00 establishing a heavy single:
Hang Squat Clean
WOD:
300m Row
30 Hang Power Cleans
200m Row
30 DB Hang Clean and Jerk
100m Row
30 Sit Ups
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