Friday 11.2

Friday 11.2

FRIDAY

CrossFit

Strength : Squat Clean and Jerk

1-1-1-1-1-1, find a max PR goal

 

WOD : 11m AMRAP
21-18-15-12-9
Toes to Bar
Overhead Squat 115/75

  • AMRAP Handstand Push-ups with remaining time (if you have remaining time)

S: Weighted Situps MB (OH to Toes), 75/55 Thrusters, Scaled Push-ups
L1: Scaled TTB, 95/65, Scaled TTB or Ring Dips

Rx+: 135/95

 

Sweat

Core Work : 3 Rounds
10 Broad Jumps
15 Burpees
20 Russian Twists (with plate) 25/15, each side
25 Seated Plate Presses
30 Cal Row

Conditioning: E90s, alternating, 6 Rounds
a: 8-12 Toes to Bar + 8-12 MB Thrusters or Wall Ball
b: 10 Box Jumps 24/20 + 10 KB Swings

 

The Program

1. Strength and WOD

2. Front Squat
E75S, 3 reps for 10 sets

3. 4 Rounds
30/25 Cal AB
10 Bar MU
15 Lateral Burpees Over Bar

rest 2:00

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