Friday 11.30

FRIDAY

CrossFit

Strength: Hang Squat Clean
Find a 1 rep max, PR attempt

 

WOD : 3 Rounds
Run 400m
35 Wall Ball 20/14
15 Hang Power Clean and Jerk  95/65

S: Run 200m, 25 Wall Ball, 75/55
L1: Run 300m, 95/65

Rx+: 115/75

 

Sweat

Core Work : 50 Plate Getups
E75S perform 5 KB Swings 53/35

Conditioning: 3 Rounds
Run 400m
35 MB Thruster 20/14
35 Russian Swings 53/35

The Program

1. Strength and WOD

2. 50 Plate Getups 45/35
E75s perform 1 Front Squat @ 90% 1rm