Wednesday 02.07.18

Warm Up
EMOM 8:00
3 power snatch
5 OHS
*Both in the same minute*

Strength
Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Snatch (any style)
Round 1 75%
Round 2 80%
Round 3 85%

MetCon
Five 5:00 Rounds
15 Sumo DLHP
15 Thrusters
Max Reps Muscle Ups (Ring)
No Rest

E: 55/35#; 1 rep = 2 ring row + 2 jumping ring dip
F: 65/45# w bands – 2 pull ups + 2 ring dips = 1 rep
P: 75/55#; 2 pull ups + 2 ring dips = 1 rep
C: 95/65#; bar
C+: 95/65#

After Party:
Core: 3 x 10 good mornings
CE: AMRAP 15 Minutes = row 20/14 Calories, 5 Strict HSPU; Rest :30

About Nikki

CrossFit 1525 coach/owner
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