S/S/S:
Clean Deadlift
5X3
Increase weight ea set
Next rep range for the cycle! Lower rep range should allow for heavier weight used per set compared to the 3X5 week. |
WOD:
14 Min AMRAP:
10 KB Swing (70/53)
15 Wall Ball Sit Ups (20/14)
20 Med Ball Clean (20/14)
For Med ball sit ups (vid courtesy of CFE Planet)
For Med Ball Clean (vid courtesy of CrossFit HQ)
Scaling Options:
KB Weight -> 53/35
Med Ball Weight -> 14/12
Cool Down:
Reverse Hyperextension – 3X20
Video courtesy of CrossFit HQ