CROSSFIT
Strength: 15 to 20 minutes to find 1RM Shoulder Press.
Metcon:
3 rounds for total rep of,
1 minute ME box jumps (20/24),
1 minute ME power cleans (65/95),
1 minute ME wall balls (14/20),
1 minute ME knees to elbows,
1 minute ME push press (65/95),
1 minute of rest.
* Use fight gone bad program.
On-Ramp
Skills: Box Jumps, Hang Cleans, Wall balls, Sit-ups.
3 Rounds of…
1 min. ME Box Jumps,
1 min. ME Hang Cleans,
1 min. ME Wall Balls,
1 min. ME Sit ups,
2 minute rest.
Masters:
3 Rounds for time..
1 min. ME Jump Rope,
1 min. ME Hang Clean,
1 min. ME Wall Balls,
1 min. ME Sit-ups,
2 minutes rest.