CROSSFIT
STRENGTH:
5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
*Start at 65% of your Hang Power Snatch and build in weight
WOD:
AMRAP in 10:00
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Rx: 115/85
Scaled: 95/65, 75/55
Comp: 135/95
SWEATFEST
10 Rounds:
10 Sprints (10M)
10 Goblet Squats
10 KBS
5 Box Jumps
CROSSFIT FOR SPORT
STRENGTH:
Every :30
2 Hang Power Cleans @ 70% of your 1RM
WOD:
100 Double Unders/150 Single Unders
Then, 3 Rounds of:
15 Slam Balls
15 Burpees
Then, 100 Double Unders/150 Single Unders
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