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Wednesday, December 11th

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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