Strength/Accessory

Every 90 sec for 9 Min, alternating:

A) 8-10 Barbell Curl

B) 8-10 V-Press, dumbbell or kettlebell

 

*the first two sets should be the same as last week, increase the 3rd if possible

 

**Description: sit down on the floor, legs in position to make a V in front of you with your knees locked out.  10 reps each arm, one arm at a time.  

 

—-then—-

 

Every 90 seconds for 9 min, alternating:

5 Push Press, work to 5% more than last week.

5-10 Strict pullups - if you can, you may add weight to the pullups

**L1: with assistance/ L3: 6 bar muscle ups + 5 pullovers

 

WOD

 

21-15-9

 

Kettlebell Swing @ 55/35

Pullup

Box Jump @ 24/20

 

L3: 70/55, pullups are standard  

 

COMP HW

30 UB Thrusters AFAP@ 105/75

 

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource