WARMUP
10 min AMRAP
1 min cardio
:30 Jump Rope
5 PVC Hip Hinge
10 Ring Rows
10 DB Push Press
3 Kip Swings
3 Pull-ups
Then…
BB Warmup + Clean + Jerk
STRENGTH
Weightlifting:
5 Sets On The 3 min:
Clean and Jerk x 1
Use 85% across for all sets.
WOD
For Time:
Buy In: 400mRun (sub 500m Row)
9 Pull-ups
18 Push Press (Rx+ 135/95) (Rx 95/65) (Fit65/45)
100 Double Unders
9 Pull-ups
15 Push Press
80 Double Unders
9 Pull-ups
12 Push Press
60 Double Unders
9 Pull-ups
9 Push Press
40 Double Unders
*Goal: Sub 18 minutes
STIMULUS:
Duration: Moderate
Weight: Moderate
Skill: High
Volume: High
OPTIONAL POST WOD
Ladder Accessory:
Unbroken Strict Handstand Push Up
10-8-6-4-2
*Rest 1-2minutes between sets.
CrossFit Reserve 