A. Athletes choice:
Power Clean or Power Snatch
Build to a heavy for the day in 10 mins
“””Assault on Helen“””
3 RFT
1000/800m Assault Bike
21 KB Swings 53/35
12 Pull Ups
Purpose and Desired stimulus:
– Practice with Oly; heavy for the day by feel
– Classic CrossFit benchmark
– hinge/pull/run combo
– this one should be fast and intense
– KB swings and pull ups in no more than 2 sets each round
Scale to ensure the desired purpose and stimulus are met with the folllowing
Scaling options:
– 15 Swings and 9 Pull Ups
– 800/600m Bike
– weight on KB to ensure 1-2 sets max per round