In between sets, perform a box jump for height.
3 Minute AMRAP
3 Power Cleans (135/95)
Rest 1 Minute
For today’s buy in we are going for a 1 rep max overhead squat. After every overhead squat set, jump on a box. Start with a small box so that you can work your way higher. Raise the weight, and raise the height of the box. The goal is to find a max height box jump AND overhead squat.
For the workout we are doing a CrossFit Benchmark WOD. This one was created to honor Navy Chief’s. This workout consists of a 3 minute AMRAP with 1 minute of rest performed 5 times. This WOD is short, but intense. Pick a load that is light enough to hit between 3-5 rounds per set.
For the cash-out we are going to spend some time on some post workout stretching. Focus on your hamstrings, quads, and glutes.