Monday: OLY + 21-15-9 HSPU TTB
Tuesday 5 sets 8-10 strict pull-ups rest 1:00 8-10 CGBP rest 2:00 500m row x 6 rest 2:00 @ 2k pace
Wednesday OLY + bike or run easy pace 20-25 min
Friday OLY + 5 rounds 10 burpees 3 muscle-ups as fast as possible rest 3:00 touch muscle up ring with both hands on burpee
Saturday : 16 TGU total 8/arm 1 KB weight lighter than your max 11min cap build to a heavy power clean 8 min 15.4 + 2k row @ 85%
This blog will primarily serve those who wish to compete in CrossFit in some form.