CROSSFIT
STRENGTH:
In 12:00…
Deadlift
1 x 5 @ 50%
1 x 3 @ 60%
1 x 1 @ 70%
1 x Max Reps @ 75%
*Rest 1:00 - 3:00 Between Sets.
*If you complete 11-14 reps for your max set, increase your Deadlift 1RM by 5#. If it’s 15+, increase your Deadlift 1RM by 10#.
WOD:
7 Rounds For Time:
7 Box Jump Overs 24/20
7 Hang Power Cleans 95/65
7 Toes-2-Bar
7 Front Squats 95/65
7 Hand Release Push Ups
7 Push Jerks 95/65
7 Pull Ups
GOAL: 15:00-25:00
SCALING:
BOX JUMP OVERS
Reduce Height
Box-Step Overs
HANG POWER CLEANS
Reduce Weight
TOES-2-BAR
Reduce Reps
14 Sit-Ups
FRONT SQUATS
Reduce Weight
Body Weight
HAND RELEASE PUSH UPS
Reduce Reps
Knee Hand Release Push Ups
PUSH JERKS
Reduce Weight
PULL UP
Reduce Reps
Bands
Rings
COMP:
Box Jump Overs 30/24”
Chest To Bar Pull Ups
Weight 115/85
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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