Monday:
- Sotts press: 3,3,3,3,3
2. Hover power snatch: 3,3,3 @ 85% of power snatch
3. Snatch grip Deadlift: 3,3,3
4. Toes to bar: 12 reps every minute for 5 minutes
Wednesday:
- Hang Power clean + jerk + jerk x 6 sets
2. Push press: 3,3,3,3,3
3. Concentric Front squats: 3,3,3,3,3
4. 45 degree btn press: 3 x 12
Friday:
Back Squat
Every minute on the minute for 4 minutes:
5 reps
Rest 2 minutes
Every minute on the minute for 4 minutes:
4 reps
Rest 2 minutes
Every minute on the minute for 4 minutes:
3 reps
Rest 2 minutes
Every minute on the minute for 4 minutes:
2 reps
Rest 2 minutes
Every minute on the minute for 4 minutes:
1 rep
* Start at about 70% of your 1 rep max. Go up by about 5% on each 4 minute block.
CrossFit Havoc 