Friday 1.11 : Big Weekend

Friday 1.11 : Big Weekend

FRIDAY

CrossFit

Strength : Snatch Balance
1-1-1-1-1-1-1

WOD : From Thursday, August 9 2018
3 Rounds
20 Box Jumps 24/20
3 Wall Climbs
20 Hang Cleans 75/55
Row 200m
rest 2:00

S: Step Ups, 15 reps each
L1: 15 Reps Each
Rx+: 95/65 UB Cleans

 

Sweat

Core: For Quality
1:00 Forearm Plank
30 Hollow Rocks
45s Right Side Plank
30 Left Side Plank Hip Raises
30 Right Side Plank Hip Raises
45s Left Side Planl
30 Hollow Rocks
1:00 Forearm Plank

Conditioning: 20 Minutes Running Clock
20 Box Jumps or Step Ups
3 Wall Climbs
20 KB Swings 53/35, full OH
Row 200m
rest 2:00

The Program

1. Strength and WOD

2. For Quality
30 Strict HSPU
20 Ring Muscle Ups
30 DB Squat Clean Thruster 55/35
20 OH DB Lunge (10/10) 55/35 each hand
30′ HS Walk

3. Good Morning (barbell)
5-5-5-3-3

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