Thursday, October 4th 2018

Melissa

CrossFit
7 Sets of 1 Power Snatch + Hang Power Snatch
*90 seconds rest between sets, Build to Heavy

7 Rounds for Time
5 HSPU
7 Bar Over Burpees
9 Deadlifts

Rx: 185/135
Fit: 135/95, Abmat HSPU
Dyn: 95/65, Pike HSPU

SWEAT

Backsquat 1RM
Warm Up:
4 to 5 sets of 3 reps building to 80% of 1RM
After 80%, single reps until new 1RM

3 Rounds
5 Minutes to Complete
15 Calorie Bike
12 Pull Ups
Max Reps Burpeee Box Jump Overs

Tags: