Sprints

Power Clean, Bulgarian Split Squat, Assault Bike Sprints

Olympic Lifts, Strength, WOD / By jessica

STRENGTH
1) Power Clean: 5 x 3 @80%, every 90s.
2) Back Rack RFESS: 4 x 5 ea. Rest 90s.
METCON
8 Rounds of:20s Max Effort Air Bike
Rest at least 2:00
EXTRA CREDIT
Single Arm Farmer Carry: Max 100 Ft. Trips in 5 Minutes. Alternate sides. Go as AHAP.

Power Clean, Bulgarian Split Squat, Prowler Push, Sprint, Farmer Carry

CrossFit Strongman, Strength, WOD / By jessica

STRENGTH 1) Power Clean: 6 x 3 @75%, every 90s– Use Monday’s 1RM.2) Back Rack RFESS: 4 x 5 ea. Rest 90s.*Also known as a ”Bulgarian Split Squat”METCON 4 Rounds of:40 yd Prowler Push (140,90)40 yd SprintRest 90sEXTRA CREDIT Single Arm Farmer Carry: Max 100 Ft. Trips in 5 Minutes. Alternate sides. Go as AHAP.