Friday 6.15

CrossFit

Strength : Push Press
Find a 3 rep max

WOD : For Time
Run 800m
Row 1200m
AB 60/52 Cal

S: 400m, 800m, 40/32
L1: 600m, 1000m, 50/42

No Rx+

 

Sweat : TBD

 

The Program

1. Strength and WOD

2. EMOM 12m
3 High Bar Back Squat, 92% or higher

3a: 4×5 Straight Arm Barbell Raise, waist to shoulders and down, 3333 tempo, rest 60s
3b: 4×5 GHD Hip Extension with band tension, 5555 tempo, rest 60s
3c: 4×5 Bench Press, AFAP each rep, rest 60s
3d: 4×15 Thrusters 75/55 AFAP, rest 60s

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