STRENGTH & ACCESSORY

 

Every 90 sec for 9 Min, alternating:

A) 8-10 Barbell Curl

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

 

*add 5# 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, building to a heavy weight

**every set @ 5% over last week

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

**L1: with assistance/ L3: 5 bar muscle ups + 4 pullovers

 

WOD

 

For Time:

80 OH Plate Walking Lunge @ 45/25

20 Double Unders

60 OH Plate Walking Lunge @ 45/25

40 DU

40 OH Plate Walking Lunge @ 45/25

60 DU

20 OH Plate Walking Lunge @ 45/25

80 DU

 

L1: double the single under and perform walking lunges without weight. 

 

Comp HW

30 UB Hang Power Snatches at 95/65

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