December Here We Come!!!

20-tom-brady-2011-kentucky-derby-hat

 

 

 

 

MONDAY

 

Core Conditioning (Woburn)

 

Core : 3 Rounds
Max Effort Forearm plank hold, 2 minute cap
after 3rd round immediately perform 50 Lemons

 

 

Conditioning : For Time
Row 1000m
Run 600m
150 Air Squats
75 Jumping Lunges

 

 

CrossFit

 

Strength : Front Squat
3-3-3-3-3

– Program : High Bar 1-1-1-1 with 3s pause in bottom of each rep after Front Squat done (done before WOD)

 

WOD : 18-12-6
KB Swing 53/35
KB Goblet Squat
KB Sumo Deadlift High Pull
Handstand Push-ups

– Run 200m after each set (18-12-6)

 

– For today scale HSPU with Ring Dips if you cannot get on the wall. Today cycle speed is most important!

 

S / L1: Scale KB so UB is possible and Ring Dips for HSPU

Rx+ : 70/53, 3″ deficit HSPU

 

 

The Program

1. Strength and WOD Rx+

 

2. EMOM 12m
1 Power Clean + 1 Squat Clean + 1 Front Squat with 3 second pause in bottom

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