EMOM Me

Unknown-2

 

 

 

 

WEDNESDAY

 

BootCamp Sprint

 

1. Core Blast
90s Forearm Plank Hold
50 Bicycle Situps
40 Barbell Good Morning
30 Weighted Situps, 20/14 MB, OH to Toes
20 Russian Twists, each side
10 Alternating Strict Leg Raises

 

Conditioning : For Time

50 Box Jumps (Step Ups)
40 Air Squats
30 Situps
20 Pushups
10 Ring Rows
20 Pushups
30 KB Deadlift 70/35
40 Air Squats

 

 

CrossFit

 

Strength : EMOM 20m

A) Minutes 1-10 : 3 Front Squat, medium to heavy, 3s pause on 3rd rep

 

B) 11-20 : 1 Heavy Jerk

 

Canal Park : 3 Front Squats Every 90s for 10 sets at medium-heavy weight (65-85% but use eye test)

 

 

WOD : EMOM 5m
4 Box Jumps 24/20
8 Toes to Bar
4 Power Clean 135/95

 

rest 1 minute

 

EMOM 4m
4 Hang Squat Clean 135/95
4 Wall Climbs

 

Rest 1 minute

 

EMOM 3m
10 Thrusters 135/95

 

S: 95/65, scale reps by 1-2 each movement
L1 : 115/80

 

Rx+: 155/105

 

 

The Program

 

no extra work

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