Friday 6.14

Friday 6.14

FRIDAY
CrossFit

Strength: Overhead Squat
Find a 1 rep max

WOD: 5 Rounds
6 Deadlift 225/155
15 Hand Release Push-ups
15 Pull-ups
– rest 35s after each round

Sweat
Core: 10m AMRAP
10 Standing Crunches (each side, bend to side holding db)
20s Sitting DB Hold, geet off floor
20s Forearm Plank

Conditioning: EMOM 12m
10 KB Swing
10 Jumping pull-ups
immediately after last minute
Run 600m
30 Burpees

The Program
1. Strength and WOD

2. Clean and Jerk
EMOM 7m : 2 Squat Clean + 1 Jerk
then right into 3m AMRAP : ME Clean and Jerk 185/125

3. High Bar Back Squat
3-3-3-3-3

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