Friday 6.21

FRIDAY
CrossFit


Strength: Front Squat + Jerk (any)
2 Front Squat + 3-3-2-1-1 Jerk (5 Total Sets)

WOD: “Elizabeth”
21-15-9
Power Clean 135/95
Ring Dips

S: 75/55, Push-ups
L1: 95/65, Scaled Dips
Rx+: Dips from Muscle Ups Only

Sweat
Core: 4 Rounds
60s Forearm Plank
60s Max Push-ups
60s Max Hollow Rocks
60s Max Supermans
– 60s Max Rest

Conditioning: 5 Rounds, each round 3:00 with 1:00 rest
3 Wall Climbs
6 Ground to OH with Plate 45/35
9 Plate Curls
6 Burpees

The Program
1. Strength and WOD

2a. Snatch
EMOM 8m : 1 Heavy Squat Snatch

b. Snatch Balance, 3s hold in bottom each rep
3-3-3-3

3. 3 Rounds
Row 750m
15 Bench Press 185/125, scale accordingly for at least 5 reps able

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