Fri, Mar 20, 2026 CrossFit
Strength
Strict Press (Waves)

1 set of 3 at 70%
1 set of 2 at 73%
1 set of 2 at 78%

1 set of 3 at 73%
1 set of 2 at 78%
1 set of 2 at 83%

Accessory - your choice gymnastics movement between sets

WOD
EMOM 20
Chose between:
--Squat snatch
--Handstand walk
--Wall Walks

Chose between:
--30-50 double unders
--5-8 shuttle runs
--15/12 calorie row/bike/ski

Rotate between as many movements as you like minute 1 is the top group, minute 2 is the bottom, 3 is top and so on...

The goal today is skill practice and conditioning. Focus on developing confidence and consistency in a higher skill movement while pairing them with simple, repeatable conditioning.

Today's max reps are not necessary, athletes should treat this session as practice, choosing loads and variations that allow them to perform quality reps during each minute. Take a rest minute if needed.