CrossFit
Strength/Skill
Push Press
5-3-3-1-1
Rest 2-3 minutes between sets
Start around 70% and add weight each set
Stimulus: Heavy
Rest: 2-3 Minutes between sets
WOD
“Helen”
3 rounds for time of:
400m run
21 Kettlebell Swings 53/35lbs
12 Pull-ups
Feel: Cardio/Gas
Pacing: Reach/Sustain
Bootcamp
The chief
5 Rounds x 3 Min AMRAP
3 Power Cleans 135/95 Or Dumbbell Cleans
6 Push Ups
9 Air Squats
1 Min Rest
Start Each Round At The Top
Barbell
Hang Clean
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