Strength/Skill

3-3-3-3-3

Push Press*

*Build to 3RM Push Press.

Workout

3 SETS

2:00 Max Cal Row

1:00 Max Plank Hold

1:00 Max Push Press 95/65

-1:00 Rest b/t Sets-

Capacity Work

3 SETS

2:00 Max Cal Row

1:00 Max Plank Hold

1:00 Max DB Push Press

-1:00 Rest b/t Sets-

HOMEWORK

CONDITIONING

5 SETS

25 Cal Row

15 TTB

25 Box Jumps (24/20)

15 HSPU

-Rest 1:00 b/t Sets-

*Take the row at a 70-80% pace. Reps on the gymnastics movements should be something you can perform unbroken.

STRENGTH / SKILL

10 SETS

2 Front Squat*

*Start moderate and build to heavy. Use a heavier weight for each set than your 1-1 Squat Clean for 8/26.

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