CrossFit Online Programm Tag 117

Fitness

3rnds not for time
10 Y
10 T
10 W

front squat
1x5 @80% of 5RM
1x3 @90%
1x1+ @100% try to go for 5 or more reps with perfect form

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

5rft
10 hang power clean
10 box jumps

Performance

3rnds not for time
10 Y
10 T
10 W

bench press
1x3 @75% of 5RM
1x3 @85%
1x3+ @95% try to go for 5 or more reps with perfect form
5x10 @50%

amrap 9
burpees

*emom perform 7 power snatch 60/40

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