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6/12&13/13 Workouts

Wednesday(Crossfit work on Hand Stands & Contrasting Sled Sprints) Clean & J 70×2+1,75×2+1, 80×2+1, max triple Front Squats 75×4,78×4, 4RM Snatch Pulls from Box 110-135%x3x2 Ss ME Bench Max Triple 2 Board, 90xmax attempts(chest) or Bench 5/3/1 65/5,75/3,85/1+ Plate Raises/8 ss Dips/10×3-5 Or Crossfit Fran: 21-15-9 reps: Thruster @95/65LBS, Pull-ups. Thursday (Hand Stand Push Ups

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6/10&11/13 workouts

This week is lower volume and higher intensity! For question hit me up www.MashElitePerformance.com Monday (Crossfit Double Unders Warm Up & hurdle series) Snatch 70%x3, 80%x3 max triple Squats wk2 90%/3, 70x3x1, 45%/5×1 (5sec pause) SS Depth Box Jumps/5 x 2-3 Clean Pulls 110%x2x3 becoming Speed DLs no more than 82% Standing Millitary Press HS,

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