Friday 9.27



FRIDAY
CrossFit

Strength: Split Jerk
Find a 1 rep max, PR attempt in 20 minutes

WOD: Regionals DL Box Jump WOD 2011
21-15-9
Deadlift 275/185
Box Jumps 24/20 (full stand)
– Rx is Regionals team scale from that year

S: 115/75, Step Ups
L1: 185/125, 24/20 Box Jumps Full Stand
Rx+: 315/205, 30/24 (individual Rx from Regionals)

Sweat
Core: 12m AMRAP
30 Bicycle Crunches
10 Burpees
30 Side Plank Hip Raises (15/15)
15/12 Cal AB or Row

Conditioning: 15m AMRAP
Run 200m
10 KB Swings, eye high
10 Ground to OH w Plate 45/35Row 200m
10 Goblet Squat with Plate
10 Hollow Rocks

The Program
1. Strength and WOD

2. EMOM 14m
O: 4 Bench Press + 8 Wall Ball 30/20
E: 4 Front Squat, heaviest able

3. 4 Rounds, 2:00 work 90s rest
9 DB Deadlift 45/35
6 DB Hang Clean
3 DB STOH
6 DB Thruster
AMRAP Cal Row with remaining time

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