CrossFit – Fri, Dec 13
Clean (Weight)
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
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