Week 7 day 1

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400 m run

Every 100 m perform 5 air squats

3 sets of :

3 single KB/DB OH squats

5 single arm OH presses

OLY complex max (1RM)

In 12 minutes work to a daily max in the complex

Hang snatch + OH squat
make an effort to get in a minimum of 5 quality sets

Metcon (Time)

“Diane”

21-15-9

Deadlift 225/155

HSPU
Scale for HSPU heavy DB push presses. Pick a weight that you would need to break up in sets of 6-8 reps

Pull-ups (4 sets of AMRAP)

You will used a mixed grip for the pull-ups. This means you will use one supinated grip and one pronated grip during the set of pull-ups

Strict form

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