CROSSFIT
STRENGTH:
10 Sets:
40% of Max Strict HSPU
*Example if you can do 10 Strict HSPU you would do 10 sets of 4 reps
*You may do Stacked Mats HSPU, Seated DB Press, Pike Push Ups off of a box, or Wall Walks as needed.
WOD:
FOR TIME:
10 Sprints (10m)
25 Thrusters 95/65
10 Sprints (10m)
25 Pull Ups
10 Sprints (10m)
25 Thrusters 95/65
SWEATFEST
For Time:
50 Air Squats
40 Sit Ups
30 Pull Ups
20 DB Hang Power Clean and Jerks
30 Pulls Ups
40 Sit Ups
50 Air Squats
*Add weight to Air Squats and Sit Ups as needed.
CROSSFIT FOR SPORT
STRENGTH:
Deadlift
Establish a 5RM
WOD:
“Hanging With Grace”
30 Hang Clean and Jerks
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