CrossFit – Wed, Aug 7
Strength (9 Rounds for reps)
For load:
ADV RX Squat Clean
RX Power Clean
4 sets of 3 at 70-80%
3 sets of 2 at 80-90%
2 sets of 1 at 90%+
– Welcome to week five of our Strength cycle. Continue to stick with the same lift for the entire eight weeks.
– Use a recent 1-rep-max to find your percentages.
– Squat Cleans can make the 4×3 power cleans if needed. Then the rest of sets and reps squat cleans
– Rest as 2-3 minutes between sets.
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
https://www.crossfit.com/workout/2008/02/12#/comments
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
https://www.crossfit.com/workout/2008/02/12#/comments
Scale:
2 Bar MU
4 HSPU
8 KBS
-OR-
2 Pull-ups or RR (strict or kipping)
4 Push-ups
8 KBS