Warm up # 1
1. Overhead squat: 3,3,3,3,3
2. Every minute on the minute for 16 Minutes:
Odds: Muscle ups – Up to 6 reps
Evens: Pistols or weighted step ups – 3 each leg
Warm up # 1
1. Overhead squat: 3,3,3,3,3
2. Every minute on the minute for 16 Minutes:
Odds: Muscle ups – Up to 6 reps
Evens: Pistols or weighted step ups – 3 each leg
Owner of CrossFit Havoc in Palmetto, Florida View more posts
CrossFit Havoc
Saturday:
1. 110 kg pc & jerk every 30 seconds for 5 min 1 min rest: 125 pc & jerk every min for 5 min
2. 5 rounds 275 dl / 10 burpees -3:55 – at 8 minutes 4 rounds 12 Lunges @ 135 back rack / 24 dubs – 4: 26
Monday:
1. 115 kg pc & jerk every 30 seconds for 5 min 1 min rest: 130 full clean (only hit power on first rep) & jerk every min for 5 min
2. Muscle ups – strict into ring hspu x 2
Pistols – added 1.5 pood bell to last 3 sets
1. power snatch 5×1 @ 80% – 175
2. 3×3 hi-hang snatches – 155x 3
3. 4×5 front squats @ 75% – 235
4. 4×10 strict ring dips
hoping to do metcon later