CrossFit
Strength
STRICT PRESS
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
As many reps as possible w/o failure…no more than 6-8.
(Score is Weight)
Metcon
AMRAP x 10 MINUTES*
2-4-6-8-10…etc
Hang Power Snatch (95/65)|(65/45)
*After every set perform 10 Slam Balls (20/14)
Spark
Metcon
4 RDS For Max Reps
60s Plate G2OH #45/25
Rest 30s
60s Plate Squat
Rest 30s
60s Sit Up
Rest 30s
Finisher
Tabata: Superman Hold/ Hollow Hold