Friday 9.28

Friday 9.28

FRIDAY

CrossFit

Strength : Overhead Squat
– Warmup for 3-5 minutes
a: 8 Minutes to find a 3 rep max
b: EMOM 5m : 1 Heavy Rep

WOD : For time
12 Handstand Push-ups
120 Double Unders
12 HSPU
40 Overhead Squats 115/80
12 HSPU
120 Double Unders
12 HSPU

S: 200 Singles, 40 Thrusters 75/55, 40 Push-ups
L1: 60 Double Unders or 120 Singles and Doubles, 95/65, 6 rep for HSPU regardless of scale

Rx+: 135/95, 15 HSPU

 

Sweat

Core Work
a) 10 Rounds, done with 60s per round
Row Sprint 8/6 Cal
8 Goblet Squat 53/35 kb
10 Seated MB Press, bent or straight leg
10 Seated Flutter Kicks holding MB @ chest

after last round rest 1 full minute then

10 Rounds, 10s on 10s off
Toes to Bar or best scale to do 10s of work without stopping
– Be on the bar ready to go by the start of the 10s as not a lot of time to get started.

 

Conditioning : For Time
30 Push-ups
120 Double Unders or 150 Singles or 120 Mix
40 KB Swings 53/35
Run 800m
40 KB Sumo DL High Pull
120 Double Unders or 150 Singles or 120 Mix
30 Push-ups
 

The Program

1. Strength and WOD

2. 12m AMRAP
15 Wall Ball, UB 20/14
12 SDLHP 88/70 KB or 53/35 each hand
4 Stone to Shoulder, 135-175/95-135, or 4 Power Clean and Jerk 205/135
75′ Keg Carry @ Shoulder 150/100 or Front Rack Walk with KB 70/53 each hand

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