8/24/15 – Hill Sprints!

CrossFit Performance

STRENGTH

A Push Press, 3×3, rest 2:00

B. Push Jerk, 3×5, rest 2:00

METCON

Every 4 minutes x5

Hill Sprint

10 DB Thrusters (35/25)

CrossFit Fundamentals

STRENGTH

A. Turkish Get Ups – collect 20 each arm

METCON

15 min AMRAP

10 Push Press (95/65)

8 Front Rack Lunges (each leg)

6 Burpees Over the Bar

Strength Class

A. Snatch Pull Under – work up to a heavy single

B. 3 pos. snatch

Final weight from A x2

+5% x2

+5% x1

+5% x1

C. Snatch grip halting deadlift, 5×1, rest :90

3 sec pause at each position, work to over 1RM snatch

D1. Collect 3 minutes in a handstand

D2. Collect 3 minutes in a L-hold