I Would Like To Introduce My New Brother, Josh Gordon

I Would Like To Introduce My New Brother, Josh Gordon

SATURDAY

CrossFit

Strength : High Bar Back Squat
5-5-5-5-5

WOD : For Time
20 Double Unders
20 Hang Power Clean 95/65
20 Shoulder To Over Head
30 Double Unders
30 Hang Power Clean
30 STOH
20 Double Unders
20 Hang Power Clean
20 STOH

S: 75/55, 40/60 Singles
L1: 75/55, 20/30 DU or 40/60 Mix
Rx+: 115/75

 

Sweat

Core work : 10m AMRAP
50 Hollow Rocks
50 Flutter Kicks
50 Shoulder Touches (Straight Arm Plank)

then

AMRAP with remaining time
10 Seated MB Press 20/14
10 Russian Twists
1 0 Hanging Strict Single Leg Raises (alt)

Conditioning : For Time
20 Double Unders
40 KB Swings (OH)
40 Sumo DL High Pull
30 Cal AB or Row
30 Broad Jumps 4/2′
30 KB Swings, eye high
20 Double Unders
40 Goblet Squat
40 Burpees

 

The Program

1. Strength and WOD

2. EMOM 21m
1: 5 Bench Press
2: 3 Snatch (any)
3: 5-10 Bar Muscle Ups