Strength
3 sets, not for time:
Conditioning
Every minute, on the minute, for 14 minutes:
Minute 1: 2 Back Squats @80% (from rack)
Minute 2: 4 Dumbbell Snatches (70/50) + 8 Burpees
Strength
5 sets:
5 Strict Press (build to 5RM)
– Rest 2-3 minutes between sets, performing 10 band pull aparts during rest –
Conditioning
For times:
500m Row
– Rest 4 minutes –
20 Thrusters (115/75)
– Rest 4 minutes –
500m Row
Treat each row like a 500m time trail. Thrusters should be unbroken.
0845 Weightlifting
1000 CrossFit
In teams of 2, alternating tasks, complete 10 total rounds of:
Strength
15 minutes to establish a heavy set of the following complex:
Power Clean + 2 Push Press + Power Clean + Push Jerk
Conditioning
4 minutes, as many rounds as possible:
1 minute rest
4 minutes, as many rounds as possible:
1 minute rest
4 minutes, as many rounds as possible:
Strength
Fitness: 5 x 1 Front Squat @20X1
Performance: Retest Front Squat 1RM
Conditioning
10 minutes, as many rounds as possible:
*Scale push ups for ring dips