CROSSFIT
STRENGTH:
Bench Press
5-5-5+
60%-65%-70% of 1RM
Rest 2:00
Complete 1 set of max strict ring dips or max strict Ring MU.
*Goal = 10-25 Reps. Use bands or bench as needed for Rip Dips.
WOD:
AMRAP in 10:00
10 Power Cleans 95/65
10 Hand Release Push Ups
20 Double Unders
SWEATFEST
5 Rounds
25 Air Squats
20 DB Hang Power Cleans
10 Pull Ups
300 meter Row
CROSSFIT FOR SPORT
STRENGTH:
Back Squat
10 reps @ 60%
8 reps @ 70%
6 reps @ 75%
4 reps @ 80%
WOD:
50 DU/75 SU + 10 Handstand Push Ups/Seated Floor Press + 5 Hang Power Snatches
50 DU/75 SU + 10 Handstand Push Ups/Seated Floor Press + 5 Hang Power Snatches
50 DU/75 SU + 10 Handstand Push Ups/Seated Floor Press + 5 Hang Power Snatches
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