CrossFit Fringe – CrossFit
Check the blog for personal program design info!
A: Snatch Grip Deadlift (3×2 with 2 second pause at knee)
Weight goes up 5% from last week; rest 2 mins between sets
B: Metcon (No Measure)
B. Jump from knees (scale to a box jump or broad jump); 4 reps; rest 60s x 5 sets
C: Power Clean (Every 20 seconds for 6 mins)
Perform at 80% of 1RM; rest 3 mins before D
D: Power Clean (Every 30 seconds for 6 mins)
Perform at 85% of 1RM