LiteFit
a) 12 min Ladder
2 hand release push ups
2 alt lunges
2 pull ups
4-4-4-6-6-6-8-8-8-10-10-10
b) 21-15-9
Thrusters
Push ups
Front rackAlt back Lunges
V-ups
At the end of all that
, run 400 m
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CrossFit
a) Week 4
Close Grip Bench Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 55-65%
Rest 90 seconds to 2 minutes between sets.
This is the last week of the volume pressing. Hang in there.
b) “Helen”
3 Rounds
400m Run
21 KBS 24/16kg
12 Pullups