CROSSFIT
STRENGTH:
5 Rounds Of:
3 Position Clean
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
**REPEAT FROM LAST WEEK**
Notes:
Start around 40-45% of your 1RM Squat Clean and gradually increase weight as you go.
For clarity, we are holding onto the bar for all (3) reps. High Hang, Hang, Floor, one time through for the complex.
The goal is to slightly increase your score. Aim for improvement.
30 - 20 - 10
Back Squat
DB Bench Press
Deadlift
Barbell Weight (Increase weight each round):
155/105
185/135
225/155
Dumbbell Weight: 50's/35's
SWEATFEST
3 Rope Climbs/9 Rope Climb Progressions
5 Rounds of:
15 Shoulder - To - Overhead with Barbell or Dumbbells
15 Tall Box Jumps / Step Ups (Pick a height slightly taller than normal)
15 Overhead Walking Lunges / Bodyweight Lunges
Then,
3 Rope Climbs/9 Rope Climb Progressions
CROSSFIT FOR SPORT
STRENGTH:
Push Jerk
2-2-2-2-2
*Build to 80-90% of your 1RM
WOD:
AMRAP in 8:00…
2,4,6,8,10 ….etc.
Hang Power Snatch
Push Ups/Handstand Push Ups
*Weight - 65-75% of your 1RM Hang Power Snatch
