STRENGTH:
On the Minute x 7:00
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks
Barbell Loading - 53% of 1RM Push Jerk
WOD:
For Time:
200m Row, 27 Wallballs, 27 Box Jumps
200m Row, 21 Wallballs, 21 Box Jumps
200m Row, 15 Wallballs, 15 Box Jumps
200m Row, 9 Wallballs, 9 Box Jumps
Weight - 20/14
Height - 24”/20’’
SWEATFEST
AMRAP 20:
20 Wallballs
20 Kettlebell Swings
20 Weighted Step Ups
20 Goblet Squats
20 Calorie Row
CROSSFIT FOR SPORT
STRENGTH:
Back Squat
5 @ 65%
5 @ 70%
5 @ 75 %
5 @ 80-85%
WOD:
EMOM for 8:00
5 Front Squats
Then,
Odd Minutes: Max Deadlift
Even Minutes: Max Weighted Sit Ups
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