FRIDAY

Lite

1. Core Work : 5 Rounds
10 (alternating) walking RDL holding KB opposite hand, 53/35
10 SDLHP
10s Hollow Hold
10 Hollow Hold Scissor Kick
10s Rope Climb Hold or 1 pull to stand from laying position

2. For Time : 3 Rounds
10 Pull-Ups
10 Squat Clean 65/45
10 Jumping Pull-ups
Run 400m

CrossFit

Strength : Deadlift

Find a 1 rep max

WOD : 3 Rounds
10 Squat Clean 95/65
10 Pull-Ups
Run 400m
10 Squat Clean
10 Pull-Ups
Run 400m
10 Squat Clean
10 Pull-ups
– Rest 1:00 after each round

30:00 Time Cap, SCALE ACCORDINGLY

S : 65/45, Jumping Pull-ups
L1 : 75/55, Scaled Pull-ups

Rx+ : Unbroken Barbell and Pull-Ups

ELITE : 115/75, same Rx+ Rules

The Program : First testing day is this Saturday. Competitor group is at Charlestown this weekend again. Thanks for cooperating. YOU DON’T WANT TO MISS THIS WEEKEND IF YOU ARE A COMPETITOR OF ANY LEVEL. VOLUME IS LIGHT FRIDAY ACCORDINGLY.

ALL

1. Strength and WOD Rx at least

2. Snatch Work
a: 4×2 Squat Snatch, heavy tng no misses
b: 4×2 Overhead Squat, heavy no failures

3. High Bar : easy 3×5