Barbells For Boobs : Saturday October 27

Barbells For Boobs : Saturday October 27

T Shirts will be made by our own Brian Chiou from CrossFit Lando Charlestown. Can’t wait to share the design tomorrow!

FRIDAY

CrossFit

Strength : Front Squat
5-5-3-3-1-1, all working sets

WOD : 4 Rounds
30 Double Unders
25 Pull-ups
20 Situps
15 Goblet Squat 53/35
10 HSPU
5 Deadlift 275/205

S: 60 Singles, Jumping Pull-ups, Jumping Squats, Push-ups, 135/95
L1: 60 Singles or Mixed DU, Scaled PU, 35/26, Scaled HSPU or Ring Dips, 225/155

Rx+: CTB Pull-ups, 70/53, 335/245

 

Sweat

Core work : 21-15-9
Russian Twists, 25/15 Plate
Seated Press
Burpees to Plate
Hollow Rocks
Alternating Hanging Leg Raise

Conditioning : 4 Rounds
30 Double Unders or 60 Singles
25 Jumping Pull-ups
20 Weighted Situps w MB
15 MB Thrusters
10 KB Swing, full OH
5 KB Good Morning
Run 400m

 

The Program

1. Strength and WOD

2. EMOM 12m
O: 3-7 Muscle Ups
E: 3 Hang Power Clean + 2 Squat Clean + 1 Jerk

3. 12 Rounds, 20s on 10s off
Airdyne Sprint

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