A. Split squats – 3×10 reps. Increase weight 5-10 lbs from last week.
B. Alternating with a partner:
5 rounds (each):
5 power cleans @ approx. 70%
Row 250 m
Rest while your partner works. These rows are meant to be sprints.
B. From Undefeated CrossFit via Annick, a nice little core piece in Tabata format:
For 4 rounds total, 20 seconds work, 10 seconds rest:
Med ball taps in plank
Russian twists with med ball (don’t go too heavy on these)
Supine med ball tosses in hollow hold (on your back, do small tosses with the med ball)
Reverse plank hold.
(i.e. Do 20 seconds of the first movement, rest 10 seconds, then move on to the next movement, rest 10 seconds, etc.)