CrossFit

STRENGTH
3 Rounds
1:00 Max Rep Banded Strict Pull Ups
1:00 Rest
1:00 Max Rep Push Ups
1:00 Rest

Stimulus: Stamina
Rest: As Prescribed

Pull Ups: Use a band that allows for FAST reps. Athletes may start with a lighter band and increase band thickness as needed.

Push Ups. Use a band if needed to allow perfect form and fast reps.

Ideally we are looking for 20+ reps per movement per interval.

WOD
For Time
3 Rounds
18 DB Snatches 70/50lbs
18/14 Calorie Row

Feel: Gas
Pacing: Reach

Bootcamp

Barbell

Push Press + 2 push jerks + 3 split jerks

10 rounds to build to a heavy

start at 60-65% of push press