CrossFit Now – CrossFit
STRENGTH
Power Snatch (8 EMOM x 3 (same weight, 65% of 1RM))
Rest 4 min
WOD
TABATA SU HS BJ Dips (4 Rounds for reps)
TABATA
8 x :20 work/:10 Rest
1 min Rest between
Sit Ups
Power Snatch
Box Jumps
Dips
Basics- KBS, Parl Dips
RX- 75/55, 24/20″
RX+- L-Sit (sec) 95/65, 30/24″
M1- 55/45, 20/16″ Parl Dips
M2- 45/35, Step Ups, Parl Dips
EXTRA WEEKLY ENDURANCE
20 AMRAP 1k Row 1M Run (AMRAP – Rounds and Reps)
20 min AMRAO
1000 m row
1 Mile run
2 mile Run TT (Time)
2 Mile Run Time Trial