Dynamic Effort Upper (speed day)
Strength
Bench Press (@ 70% 1RM 3×3 wide, 3×3 normal, 3×3 narrow)
CrossFit Prom WOD #2
“The Toxic Shocker”
15min AMRAP
1 Burpee Box Jump (24,20)
1 Hang Power Snatch (75,55)
2 Burpee Box Jumps
2 Hang Power Snatches
3 Burpee Box Jumps
3 Hang Power Snatches
4,5,6,7,8,9,10……
**Climb the ladder as high as possible in 15min
**Score total reps
1 Burpee Box Jump (24,20)
1 Hang Power Snatch (75,55)
2 Burpee Box Jumps
2 Hang Power Snatches
3 Burpee Box Jumps
3 Hang Power Snatches
4,5,6,7,8,9,10……
**Climb the ladder as high as possible in 15min
**Score total reps
Special Strength
Banded DB Floor Press 4 x Max Reps(45,25) + red band
Special Strength
3×8 DB Incline Banded Bench Press
Special Strength
4×10 DB Roll Backs **On Floor
Midline
3×20 Banded Sit ups
Finisher/Recovery
Crossover Symmetry