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Tuesday, November 26th

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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