TUESDAY
CrossFit
Strength: Press
2-2-2-2-2-2
- Perform 1 set of UB, Kipping Pull-ups every other set of Press (sets 1,3, and 5). Scale for at least 5 reps each set. Bar and Ring MU are in play
WOD : For Time
25 Toes to Bar
10 Hang Squat Snatch 75/55
15 Thrusters
10 Hang Squat Snatch
Run 400m
15 Hang Power Clean
10 Hang Squat Snatch
15 Sumo DL High Pull
Run 400m
10 Hang Squat Snatch
25 Toes to Bar
S: 200m Run, Scale to Hang Power Snatch if needed
L1: 300m Run
Rx+: 95/65
Strong
Lift: Push Jerk
Find a 1 rep max
Accessory: Press (from floor)
1 ME Chin Over Bar Hold After Each Set
Conditioning : 12m AMRAP
10 Hang Squat Snatch 75/55
10 Thrusters
10 Sumo DL High Pull
The Program
1. Strength and WOD
2. EMOM 12m
O: 20′ HS Walk + 20s HS Hold (use wall as needed)
E: 3+ Muscle Ups, go for ME every time
rest 3 minutes then
5m AMRAP
5 Bench Press BW/75% BW
5 Power Clean BW