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CrossFit
STRENGTH:
Alternating On the Minute x 10:
Minute 1 - 15/12 Calorie Row
Minute 2 - 5-4-3-2-1 Deadlifts @ 80%
WOD:
For Time:
50 AbMat SU, 25 Cal Row, 10 Power Cleans
40 AbMat SU, 20 Cal Row, 8 Power Cleans
30 AbMat SU, 15 Cal Row, 6 Power Cleans
20 AbMat SU, 10 Cal Row, 4 Power Cleans
10 AbMat SU, 5 Calorie Row, 2 Power Cleans
Rx Barbell – 135/95
SweatFest
21-18-15-9-6-3
KBS
KB Sumo Deadlift High Pulls
Russian Twist
*10 x 10m sprint after each round
CrossFit For Sport
STRENGTH:
Back Squat
5 Reps @ 65%
5 Reps @ 70%
5 Reps @ 75%
3 Reps @ 80%
3 Reps @ 80-85%
WOD:
3 Rounds:
10x10m Sprints
3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks
3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks
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