CrossFit – Fri, Dec 13

Clean (Weight)

Opt. 1 -Test- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 5×1 @ 85%of 1RM

Opt. 2 -Bench Press Build- 5×3 @ 75-90% of your Heavy Single from Tuesday. This is a range. First set at 75% increase up to 90% if you can complete the sets

Opt. 3- Accessory

Sub Clean for Snatch

For Time: (Time)

10-15-20-15-10

Push-ups

Step-overs/Box-Overs

Reverse Crunches

15 minute cap

Please re-stack wooden boxes by wallball target by barbells.

Accessory Work: (AMRAP – Reps)

Tempo Pull ups (5 sec tempo on the way down)

Beginner: 5 sets of 1-2 reps

Intermediate: 5 sets of 3-4 reps

Ninjas: 5 sets of 5+ reps