No Max Effort this week, prepare for “The CrossFit Total” on Saturday
Explosive Strength/Oly Variation
Strength
Clean (12×1 Squat Clean @ 50% + micro band (orange)
Strength
Snatch (12×1 @ 70% with 30sec. rest)
WOD
“Tequila Sunrise”
10 Rounds
200m Run
3 C2B (evens)
3 Bar Muscle Ups (odds)
30 Dubs (50 singles)
**Modify Bar MUs with jumping or banded Bar MUs
200m Run
3 C2B (evens)
3 Bar Muscle Ups (odds)
30 Dubs (50 singles)
**Modify Bar MUs with jumping or banded Bar MUs
Midline
3x30sec. Barbel Overhead Static Hold
Finisher/Recovery
DB Hold 3xMax Time and weight
**hold by hex top
**hold by hex top