Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Strict Press 3-3-3-3-3 at 90% 1RM (last weeks loading) (Leave every 2,5 min)
.
Score = Load
.
then…
.
2) Tabata the following:
a) Thruster (40kg/25kg)
Rest/Transition 1 min
b) SDHP – with BB (40kg/25kg)
Rest/Transition 1 min
c) Hang Power Snatch – no dropping (40kg/25kg)
Rest/Transition 1 min
d) TNG Power Cleans (40kg/25kg)
.
Score = Sum of Reps on eahc movement and lowest reps on any given movement
.
Cool-down/Trigger Ball/Foam Roll/Stretch
.
Featured Image – Lauren Fisher on rope climbing for Team Invictus at the 2015 Reebok CrossFit Games (Image Courtesy of CrossFit, Inc.)