Tuesday 6.5

Tuesday 6.5

TUESDAY

CrossFit

Strength : Power Snatch
EMOM 7m: 2 Tng reps, heaviest able

rest 1 minute then right into:

E30s for 4 Minutes (8 sets): 2 reps, 90-100% max during 7m above

 

WOD : 21-15-9 : 15 Minute Time Cap (total)
Clean and Jerk 135/95
CTB Pull-Ups

THEN 30 Handstand Push-ups (Cap this portion at 3 minutes for scaling purposes). Time is after HSPU

 

S: 75/55 from Hang position, Jumping CTB Pull-ups, Clapping Push-ups from Knees
L1: 115/75, Scaled CTB Pull-Ups, Scaled HSPU or Ring Dips

Rx+: 155/105, 100′ HS Walk (scale distance if you can HS walk but need to work for distance in WODs)

 

Strong

Lift : Power Snatch

EMOM 7m: 2 Tng reps, heaviest able

rest 1 minute then right into:

E30s for 4 Minutes (8 sets): 2 reps, 90-100% max during 7m above

 

Accessory: Snatch Pull, heavy
EMOM 8m : 3 TnG Reps

 

Conditioning : 21 -15-9
Clean and Jerk 115/75
Front Squat
Box Jumps 24/20

 

The Program

1. Strength and WOD

2. 4 Rounds
25/20 Cal AB
30 HSPU

rest 3:00