Friday 2.1

Friday 2.1

FRIDAY
CrossFit

Strength: Snatch and Burpees
EMOM 10m
1 Squat Snatch + 3-5 Burpees. Increase weight as able and scale burpees as needed. Should be done with 20-30s each min

WOD: 13m AMRAP
4 Power Clean and Jerk 95/65
8 Front Squat
12 Toes to Bar
2 Wall Climbs

S: 75/55, 1 Wall Climb
L1: 75/55
Rx+: 115/75, 3 Wall Climbs

Sweat
Core: 5 Rounds
30 Bicycle Situps
15 Banded Good Morning
10 High Jumps
20 Eye High Swings, heavy KB

Conditioning: 13m AMRAP
8 KB Swing, full OH
8 Goblet Squats
12 Situps w MB
2 Wall Climbs

The Program

1. Strength and WOD

2. 15m AMRAP
5 Bar Muscle Ups
10 GHD SItups
14 Pistols (alt)


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