A Beautiful Monday

A Beautiful Monday

Amazing how the actions of my friends on Sundays completely change the complexion of my Mondays.

 

MONDAY

CrossFit

Strength : High Bar Back Squat
a: 3×3 @ 50%, 55%, 60%, in 5 minutes
b: 10 Minutes to find a heavy  x3
c: EMOM 4m : 1 heavy rep

WOD: 5 Rounds
10 Deadlift 225/155
40 Double Unders
rest 1:00

S: 135/95, 80 Singles
L1: 185/135, 40 Double/Single Mix, or 80 Singles
Rx+: 315/225

 

Sweat

Core Work : 2 Rounds
30 Barbell Rollouts
30 OH Lunges (Barbell or PVC)
50 Hollow Rocks
50 Barbell Good Morning

Conditioning : 5 Rounds, each round 3:00 with 1:00 rest after, AMRAP
6 KB Swing 53/35 (OH)
6 Air Squats
6 Push-ups
20 Double Unders

 

The Program

1. Strength and WOD

2. 5 Rounds
5 Power Clean and Jerk, heaviest able TnG, increase each round
Rest 20s
5 Muscle Ups
rest 20s