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QuickFit

Warmup

5 Inch Worms
10 Banded Good Mornings
3 Inch Worms
5 Banded Good Mornings
1 Inch Worm

WOD

4 rounds
16 Alternating Dumbbell Snatch
8 Burpees
2 Sled Push (there and back driveway twice) – 45/empty

Core/Recovery

Jog 200m
:15 Low Plank
:30 High Plank
:15 Low Plank
Jog 200m

CrossFit

Cycle 3 – Week 5 – Day 2

Warmup

2:00 of Couch Stretch each side
then
3 Rounds
20 Lunges
10 KB Snatches (5 each arm)

Strength

Back Squat 5×5 at 90%
of last weeks 5RM

WOD

AMRAP 7 Minutes
7 Hang Power Cleans 135/95lbs
7 Handstand Push Ups

Both the HPC and HSPU should be 2 sets or less the whole time.

Beginner: 95/65; 7 Dumbbell Push Press or 2 Wall Walks
Intermediate: 115/75; Abmat HSPU
Advanced: Rx

Competitor Extra

Row 5k