CrossFit Online Programm Tag 108

Fitness

3rnds not for time
10 Y
10 T
10 W
*http://youtu.be/XlvY3TRrL-Q?t=2m12s

bench press
1x5 @75% of 5RM
1x3 @85%
1x max reps @95% try to go for 3 or more reps with perfect form

5rft
12 burpees
8 dips





Performance

3rnds not for time
10 Y
10 T
10 W
*http://youtu.be/XlvY3TRrL-Q?t=2m12s

emom 14
3 power clean
*increase weight every 2nd minute

push press
1x3 @75% of 5RM
1x3 @85%
1x3+ @95% try to go for 5 or more reps with perfect form

for time
40 wall balls
20 hspu
30 wall balls
20 ring dips
20 wall balls
20 burpees
10 wall balls

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