Friday

CLASS PROGRAM

A.)  Push Press

-heavy set of 3

B.) 2019 CrossFit Games , Age group qualifier

workout #5 - 8 min cap

30 snatches 135/95

30 strict HSPU

scaled - 115/75, kipping HSPU

———————— 

C.) Strength

Below knee Hang Clean + jerk   

- work up to heavy

- 3 sets @ 75% of heaviest make

 Bench Press

5x7 @ 60%

1 set ME:

DB Clean + push press 50/35x2

3 rounds 

8 heavy DB strict press

8 heavy DB row

D.)  complete for quality :

•1 touch n go UB set of rope climbs

•500m ski for time  

•100 abmat sit-ups for time