Wednesday April 10, 2019

H.O.T. Side CrossFit – CrossFit

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Shoulder Press (3×5 )

As we are going through this program, our percentages might be off a little bit but please use the same weight for each of the 3 sets.

I would guess that most people would be between 70-80%

Metcon (Time)

21-15-9-15-21 reps of:

Cal Row,

Power Snatch (95/65) &

Strict HSPU (1/2 reps)

*HSPU reps = 11-7-5-7-11

**Scale Strict HSPU to Kipping HSPU/Off Box/DB Strict Press

***First round would be 21 Cal Row, 21 Power Snatch and 11 HSPU; Second round would be 15 Cal Row, 15 Power Snatch and 7 HSPU