Friday

Friday

FRI-YAY!

CrossFit

Strength : Split Jerk
Find a 1 rep max, PR week style!

WOD: 12m AMRAP
12 Box Jumps 24/20
10 Overhead Squat 95/65
8 Sumo DL High Pull

S: Step Ups, Front Squats
L1: 75/55
Rx+: 115/75

 

Sweat

Core: 12m AMRAP
25 Situps
3 Wall Climbs
25 Hollow Rocks
6 Burpees

Conditioning
12m AMRAP
12 Step Ups/Box Jumps
10 Goblet Squat 53/35
8 Sumo DL High Pull with KB

 

The Program

1. Strength and WOD

2. Clean and Jerk
EMOM 8m: 1 Clean + 2 Jerk
EMOM 7m: 2 Clean + 1 Jerk

3. 3 Rounds
30/22 Cal AB
20 HSPU