Week 1 of 4

CrossFit

STRENGTH

Shoulder Press (65% x 5, 75% x 5, 85% x 5)

3 Working Sets of 5 Ascending in weight.
Use 90% of your 1RM to calculate your percentages.

CONDITIONING

Nemo (Time)

5 Rounds For Time:
50 Double Unders
20 Alternating Dumbell Hang Clean and Jerks
10 Burpee Pullups

OLY

Front Squat
Build to Heavy Single

Snatch
Every Minute on the Minute
Minute 1 – 5 65% x 1
Minute 6-9 70% x 1
Minute 10-12 75% x 1

then Establish a Heavy Single