Monday:
- Sotts press: 3,3,2,2,2
2. Hover power snatch: 3,3,2,2 @ 87 -90% of power snatch
3. Snatch grip Deadlift: 5,5,5 @ 110%
4. Toes to bar: 12 reps every minute for 5 minutes
Wednesday:
- Hang Power clean + front squat + jerk + jerk x 6 sets
2. Push press: 3,3,2,2,2
3. Concentric Front squats: 3,3,2,2,2 (up 2 – 5 kg from last week)
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 and end 2 – 5 kg up from last week
CrossFit Havoc 