September 21, 2016

September 21, 2016

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CROSSFIT
Strength: Strict Press
6×2 @ 85-88%

Conditioning: For Time
Level 3
100 Double Unders
-Then-
3-6-9-12-15
Power Clean 155/105
Chest-to-bar Pull-up

Level 2
100 Double Unders
-Then-
3-6-9-12-15
Power Clean 135/95
Pull-Up

Level 1
200 Jump Rope Single
-Then-
3-6-9-12-15
Power Clean 95/65
Jumping Pull-Up

*May sub fast steps for singles

CROSSFIT 101
Strength: Pull Ups
“Got Pull Ups” – Day 2
Isometric Hold 3×10 seconds
Pendlay Row 3×3
Kettlebell Bent Over Row 3x Max Reps 53/35

Conditioning: AMRAP x 20:00
“Squats and Jumps”
10 Air Squats
15 Double Unders
*Scale to double under attempts or speed steps