Classes at 9AM, 10AM. The gym will be open from 5PM – 7PM (no CrossFit class).
P
A. Floating Hang Snatch
3@60%, 3@65%, 3×3@70%
B. BS: 5@78% before each single
1-1-1 @ 83%, 86%, 89%
C. FT:
Row 2000/1600
42 Thrusters (95/65)
42 CTBPU
Row 1000/800
30 Thrusters (95/65)
30 CTBPU
Row 500/400
18 Thrusters (95/65)
18 CTBPU
D. Snatch Pull
(105%/3)4
E. Athlete’s choice:
Accumulate 20-30 MU in 5-8 sets
or
Accumulate 30-50 Strict Pullups
F
A. Athlete’s choice:
Accumulate 30-50 Strict Pullups (Bar or Rings-FG)
B. BS – increasing
OTM [4]: 5 BS
OTM [4]: 4 BS
OTM [4]: 3 BS
C. FT:
Row 2000/1600
42 Thrusters (95/65)
42 Pushups
Row 1000/800
30 Thrusters
30 Pushups
Row 500/400
18 Thrusters
18 Pushups
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