Friday 5.17

Friday 5.17

FRIDAY
CrossFit


Strength: Overhead Squat
2-2-2 then find a heavy 1, possible PR

WOD: 5 Rounds
15 Deadlift 185/135
15 Pull-ups

S: 135/95, Jumping Pull-ups
L1: 155/105, Banded Pull-ups

Rx+: 205/135, CTB Pull-ups

Sweat
Core: 5 Rounds
15 Barbell Rollouts
10 Single Leg Reach Up, alternating 10 each side (touch ground above head each rep)
5 Plate Getup

Conditioning: 15m AMRAP
Run 200m
Row 200m
10 Burpees

The Program
1. Strength and WOD

2. 5 Rounds
30s OH Barbell Hold, press grip, heavy as able each round (taken from rack)
rest 30s
30s Top of DL hold, 275/205 or closest able, OH grip throughout
rest 30s
15 GHD Press
15 GHD Rows
rest 2:00 after each round

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