CrossFit Class 2/12

Build to 5RMStrict Press  

3 sets

AMRAP in 5 Minutes

10 Reverse Lunges (back Rack)

10 Hang Power Clean 115/75lbs

Rest 1 Minute

Strength & Conditioning Class

3 sets of 

8 – 12 Alternating DB Bench Press

8 – 12 Dips

8 – 12 DB Overhead Tricep Ext

3 sets of 

8-12 Strict Pull Up (weighted or Banded or Lat Pull Down)

8-12 Ring T’s or Band Pull Aparts

8-12 Ring Curls or DB Curls

AOTM for 15 Minutes

1 arm thrusters Max Reps…alternate at 25 seconds

Sit ups Max Reps

1 Arm DB Snatches Max Reps 

Bike Max Cals

Rest 1 Minute