CrossFit Online Programm Tag 86

Open Participants


rest



Fitness


3rnds not for time
du ladder
max reps strict pull ups
1min rest


split jerk
3x @60%
2x3 @70%
2x2 @80%
4x2 @90%+


for time
10-9-8-7-...-3-2-1
thruster 45/30
pull ups



Performance


not for time
row 2k


pick your greatest mobility weakness and work on it for 20min


bench press
1x3 @70% of 5RM
1x3 @80%
1x3+ @90% try to go for 3 or more reps with perfect form


3rnds for total reps
max reps strict dips
1min rest
max reps strict pull ups
1min rest


2rft
1000m run
20 front rack lunges 45/30

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