CROSSFIT
Strength:
Deadlift (3-3-3) @ 75%, 80%, 85% of 1RM.
Metcon:
3 Rounds (rotation) for total reps…..
1 minute ME box jumps (20/24),
1 minute ME wall balls (14/20),
1 minute ME Parallette Shoot-throughs,
1 minute rest.
* Parallette Shoot-through: parallette Push-up, pass-through, parallette dip.
ON-RAMP/MASTERS
Skills:
Hang Snatch, Toes 2 Bar, Jumping Squats
Metcon:
8min AMRAP
4 Hang Snatch
8 Toes 2 Bar
12 Jumping Squats