8/24/15

5/3/1+ backsquat 75,85,95% 

3-4 min rests between sets 

400 m buy in 

4 rounds 

15 sec iso hold at the beginning of each set 

30 thrusters 75/55 lbs 

30 lateral hops 

*this means every break equals a new set, go unbroken you get one iso hold , do 5 sets you get 5 iso holds, it pays to go unbroken 

Coach J oly - 

Max Snatch 

Comp - 

3x3 HAP strict pullups 

1 set max effort strict pullups 

4 rounds 

20 calorie row 

20 unbroken thrusters (95,105,115,125) (65,75,85,95) 

 

Published on by crossfit reflexion.