Strength/Skill

FRONT SQUAT & PUSH PRESS

ON A 15:00 RUNNING CLOCK...

Build to 3RM Front Squat


-Rest 3 minutes


ON A 10:00 RUNNING CLOCK...

Build to 3RM Push Press


Workout

AMRAP x 5 MINUTES

50 Air Squat

25 Hand Release Push-ups*

50 Plate Ground to Overhead (45/25)|(25/15)


*Feet Elevated on Plate

Capacity Work 

AMRAP x 5 MINUTES

30 Air SquatS

15 Push Ups to Target  

30 Plate Ground to Overhead 25/15

 

Homework

SNACK WORK

2 ROUNDS 

50' Front Rack KB Carries

50' Walking Lunges

 

3 SETS

10 DBalls Over Shoulder

:30 Hanging L-sit Hold

10/10 Single Leg DB RDLs

-Rest 2:00 b/t sets-


ACCESSORY

5:00 Wall Sit*


*Every time you break 20 Glute Bridge-Ups

 

CONDITIONING

3 SETS (85%)

50/35 Cal Row

50/35 Cal Bike

50/35 Cal Ski


-Rest 5:00 b/t sets- .


STRENGTH

Every 1:00 x 10 SETS

1 Hang Power Snatches + 1 Power Snatch*


EVERY :15 x 32 SETS

1 Squat Snatch @ 75% of 1RM Power Snatch


*Start light and build each set

 

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