Back to Work

Back to Work

FRIDAY

CrossFit

Strength : Push Press
3-3-3-3-3

 

WOD : 12m AMRAP
Run 400m
12 Burpees
9 Power Clean 115/75
6 Front Squat

S: 75/55
L1: 95/65
Rx+: 135/95

 

Sweat

1. Core Work

2. Conditioning
15m AMRAP
Run 400m
20/15 Cal AB
25 Situps
9 KB Swing 53/35
6 Goblet Squat

 

The Program

1. Strength and WOD

2. Clean and Jerk
EMOM 8m : 2 Squat Clean and Jerk
rest 2m
EMOM 5m : 1 Squat Clean and Jerk
Rest 5m
E30s for 5m: 1 Clean Deadlift (heaviest able)

3. EMOM 12m
O: 3 Front Squat
E: 3 Deadlift, pause at top for 3 seconds each rep