CrossFit Online Programm Tag 110

Fitness

3rnds not for time
10 Y
10 T
10 W




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

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

amrap 14
400m run
10 power clean

Performance

3rnds not for time
10 Y
10 T
10 W

bench press
1x5 @70% of 5RM
1x5 @80%
1x5+ @90% try to go for 5 or more reps with perfect form
5x10 @50%

for time
55 ring dips

*perform ring dips at muscle up height, so you have to do a muscle up before you can start doing dips. every time you drop, perform 5 burpees.

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