CrossFit:
Strength:
In 15 Minutes work up to a heavy complex:
Snatch + Hang Snatch + TNG Snatch
Followed by:
For Time:
20/15 Cal Row
20 Squat Snatches at 135/95
20/15 Cal Row
30 Front Rack Lunges at 135/95
20/15 Cal Row
30 HSPU
Time Cap: 15 Minutes
RX+: 155/105
Masters RX: 115/80
Phoenix Fit:
Skill:
Five sets for max reps of:
45 seconds of L-Seated Dumbbell Presses
Rest 45 seconds
45 seconds of Double Under Practice
Rest 45 seconds
Followed by:
2 sets
2 Rounds For Time:
10M Shuttle Sprint
50 Single Unders (30 Double Unders)
300M Row
Rest 2:00 between sets
*Each “set” is 2 rounds of the work. Then rest 2:00 and repeat 2 rounds