Hump Dayyy!!!

p9Byr-600x803

 

 

 

Be sure to check TRIIB for July 4th Weekend Schedule

 

 

WEDNESDAY

 

BootCamp Sprint

 

1. Core Work
100 Russian Twists 20/14 MB
– EMOM 5 MB Thruster

 

2. WOD : Max Reps
2m Max Air Squats
2m Max Jumping Lunges
2m Max KB Swing (eye high) 53/35
2m Max Jumping Squats

 

 

CrossFit

 

Strength : Front Squat + Squat Clean + Split Jerk
– Every 75s for 8 sets
– Taken from rack
– Must be TnG

 

WOD : For Max Reps
3m Max Jumping Squats
3m Max Lunge, Barbell on Back 135/95*
3m Max Deadlift*
3m Max Jumping Squats

 

*Bar Drop/Break = 3 Push-ups on the spot

 

S : 75/55
L1 : 95/65

 

Rx+ : 155/105

 

 

The Program

 

1. Strength and WOD

 

2. Front Squat
– 3×2 @ 80-90%
– 3×1 @ 90%+

 

3. 7m AMRAP
3-5 TnG Squat Clean Thruster 65% Max Squat Clean and Jerk
2 Rope Climbs, 15′
ME UB HSPU