Every 90 Seconds for 15 Minutes, alternating

    5 Hang Squat Clean, build to 5# over last week.

    20 Russian Twists, weighted (plate, ball, or dumbbell)

 

WOD

4 Rounds For Time

5 Strict Press @ 95/55

10 Front Squat (same bar)

15 Box Jumps @ 24/20

 

Homework - Before Class

4 Rnds Not For Time

8 Muscle Up Transition Pull Throughs (from seated on the floor)

200m Row - pace so that you are breathing heavy and can manage a sentence.

 

Homework - After Class

Accumulate 2 minutes of a Double Dumbbell Overhead Hold @ 50/35 per hand. Preferred scale is to reduce the weight of the dumbbells. **same as last week.  Fight for fewer breaks or better position.  

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource