Strength Conditioning/Speed Training Cycle: Week 3 of 5, Wednesday

Strength
Every 3 Minutes for 5 Rounds
1 Pause Squat Snatch (Pause right above the knees)
1 High Hang Squat Snatch
2 Overhead Squats
@ 70-80% of Max Snatch

Strength Conditioning
3 Rounds, Not For Time
20 Kettlebell Overhead Squats (10 on each arm)
50′ Kettlebell Farmer’s Carry
20 Explosive Bent-over Barbell Back Rows
As Heavy As Possible w/ Good Form
Rest No More Than 2.5 Minutes Between Rounds

Conditioning
5 Rounds
Even Minutes: Bike Calories, Tempo Hard Pace (75-85% Effort)
Odd Minutes: 20 Toes-to-Bar*
*Scale the reps to a challenging number you can complete every round.

Row
30-40 Minutes Easy Pace

Share This

Share this post with your friends!

Subscribe To Our Newsletter

Subscribe To Our Newsletter

Join our mailing list to receive the latest news and updates from CrossFit Unbreakable.

You have Successfully Subscribed!

%d bloggers like this: