Championship Week

Championship Week

MONDAY

CrossFit

Strength : Low Bar Back Squat
Find a 1 rep max in 20-25 minute

WOD : 100 Overhead Squat 75/55

  • EMOM perform 5 Burpees

S : Front Squat 45/35, 2 Burpees
L1 : 3 Burpees

Rx+: 95/65

 

Sweat

1. Core: 3 Rounds
40 Flutter Kicks
20 Hollow Rocks
30s Hollow Hold, accumulated
then  after 3 rounds perform 20 Plate Getups (1x through)

2. Conditioning : 15 Minutes
5 Burpee Broad Jump 6/4′
10 KB Goblet Thurster 53/35
15 Situps

  • E2m perform 3 Wall Climbs

 

The Program

1. Strength and WOD

2. Clean and Jerk
E45S for 3m, rest 1m, repeat x3

2 Hang Squat Clean + 2 Jerk (any)

3. EMOM 20m
E: 1 Front Squat, heavy
O: 2 Press, heavy

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