CrossFit
5 Rounds
Run 300m
10 HSPU
5 Squat Snatches @ 65-75%
10 HSPU
Rest 2:00
Feel: Muscular Overload
Pacing: Sustain
Squat snatches may be touch and go or singles.
Machine equivalents, only if weather or injury prevent running:
– Row/Ski 300m
– C2 Bike: 600m
– AAB 0.8/0.7km
Bootcamp
5 Rounds
4min AMRAP
12/10 Cals
10 Wallballs
8 Toe To Bar
6 KB Snatch
Rest 2 min Between Rds
Start @ The Top Each Round
Barbell
Pause Back Squat
2 second pause at the bottom
20 minutes to find a heavy
then 3×5 @80% of heavy