SATURDAY

CrossFit

Strength : Low Bar Back Squat
5-5-5-5-5

WOD : 12m AMRAP
15 Power Clean 115/95
12 Thrusters
9 Pull-ups
Run 400m

S: 75/55, Jumping Pull-ups
L1: 95/65, Banded Pull-ups
Rx+: 135/95, CTB pull-ups

 

Sweat

Core Work
2:00 Forearm Plank Hold, then right into
3 rounds
20 Situps
20 Eye High KB Swings
10 Burpees
then 50 Hollow Rocks

Conditioning : 3 Rounds
Row 500m
15 KB Swings, OH
12 Goblet Squat
Run 400m
20 Jumping Pull-ups

 

The Program

1. Strength and WOD

2. 5 Rounds
12 Burpee Box Jumps 30/24
6 Deadlift 315/225

rest exactly 10 minutes then

5 Rounds
6 Bar Muscle Ups
12 OH Walking Lunge, 53/35 KB each hand