Wednesday 8/24/2016

A.  Strength

Bench Press 

5x5@74% 

OHS 

Heavy set of 5. Two second pause at bottom of every rep.  

B.  Metcon

AMRAP 8

8 Squat Snatch 115/75

8 T2B

8 Box Jumps 30/24

C.   Conditioning

 "Blackjack" 

20 min Cap

21-20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Push-ups

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21

Sit-ups

D.  Sled Sprints

8x50m  

*All sets should be at 100% effort. Rest as needed.  

E.  Assault Bike

10 min @75-80% effort

 

 

CrossFit HypeComment