CrossFit

Strength

Clean & Jerk: Build to a 1RM in 10 sets. Rest 2:00

Metcon

“DT”

5 RFT:

12 Deadlifts (155, 105)

9 Hang Power Cleans (155, 105)

6 Push Jerks (155, 105)

16:00 Cap

Spark

Strength:

AMRAP 10

Straight Leg Hip Raise to Ceiling x 10

Side Plank Hip Dips x 12 (each)

Hollow Hold 3 x :30

Metcon:

7 RFT – with 1 pair of DB’s

7 Deadlift

7 Hang Squat Clean

7 Burpee

7 Bent Row

50 m Run

*17:00 min CAP

Masters

Strength

Pull Ups

Hollow Hang on Rig Accumulate 30-45s

Toe Pull ups x 6-10 (Rx+ 6-10 Strict Pull Ups)

Chin Hold above bar Accumulate 30s

Metcon

Tabata Row

Rest 1 Min

Tabata Squat

Rest 1 Min

Tabata Pull Up

Rest 1 Min

Tabata Push Up

Rest 1 Min

Tabata Sit Up