Tuesday 8.21

Tuesday 8.21

TUESDAY

CrossFit

Strength : Push Press + Thruster + Jerk
3 + 2 + 1

 

WOD : 5 Rounds
5 Power Snatch 115/75
10 Pistols (alt)
10 Pull-Ups

S: 75/55, Jumping Squats, Jumping Pull-ups
L1: 95/65, Scaled Pistols, Banded Pull-ups

Rx+: 145/100, CTB Pull-ups

 

STRONG

Lift : Thruster + Jerk
Find a max for complex

Accessory : Bench Press
3-3-3-3-3

Conditioning : 5 Rounds
5 Power Snatch 115/75
10 Pistols (alt), or jumping squats

 

The Program

1. Strength and WOD

2. 3 Rounds
10 Muscle Ups
10 Thrusters 135/95

3. 3 Rounds NFT
5 Close Grip Bench, UB
7 Bent Over Row, Barbell, UB
9 DB Push Press, UB
12 DB Curls (alt)