Friday 1.25

Friday 1.25

FRIDAY
CrossFit

Strength: Bench Press
Find a 1 rep max

WOD: 4 Rounds
8 Deadlift 155/105
16 KB Goblet Squat 53/35
– then
3 Rounds
8 Power Clean
16 Sumo DL High Pull
– then
2 Rounds
8 Thrusters
16 KB Swing

S: 115/75, 35/26 KB w/ eye high swings
L1: 135/95, eye high 53/35
Rx+; 175/125, 70/53

Sweat

Core: For Time
100 Situps
– EMOM perform 1 Burpee, then 2 Burpees, then 3, and continue adding a burpee every minute starting with 1 at the start of the workout with 2 on the first actual minute.

Conditioning: For Time
30 Cal Row, then
3 Rounds
16 Superman
16 KB Goblet Squat 53/35
– then
3 Rounds
24 Russian Twists w MB (12/12)
16 Sumo DL High Pull
– then
3 Rounds
16 KB Sumo DL High Pull
16 KB Swing
– then
30 Cal AB


The Program

1. Strength and WOD

2. 9m AMRAP
3 Power snatch 145/100
6 Overhead Squat
3 Muscle Ups

3. 75 GHD Situps for time

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