Tuesday the 25th

123

I.
(a) Handstand Walk 3 x 15 meters
(b) Alternating Pistols 3 x 10 reps
(c) L-Sit from Ring Support 3 x 30 seconds
II.
1. Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
2. Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch + Snatch
(70-85% buildup, 3 second receiving hold on full snatch)
III.
Unsupported Seated Strict Press 5 x 4 reps (heavier than last week)
IV.
(a) Bench Press 3 x 10 reps (heavy)
(b) Single-Arm DB Row 3 x 10 reps (same weight as last time)
V.
2 rounds
800m run (2 minute rest)

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Filed under Conditioning, crossfit, crossfit affiliate, fitness, military, Oly, strength & conditioning, WOD

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