Patriot Act

Patriot Act

Just love being able to see it.

 

MONDAY

CrossFit

Strength: Front Squat
3-3-3-3
then 2-2-2 with 3 seconds pause

 

WOD : 10m AMRAP
5 Thruster 135/105
20 Wall Ball 20/14
5 Clean and Jerk

S: 75/55
L1: 115/75

Rx+: 155/105

 

Sweat

1. Core Work : 12m AMRAP
6 Strict TTB
12 Lemon Squeezer
18 Straight Arm Plank Knee to Elbow
24 Hollow Rocks
30 Russian Twists 20/14 MB

2. Conditioning

5 Rounds
10 Goblet Squat w/KB at chet
15 Wall Ball 20/14
20 KB STOH, 10 each side
25 Double Unders/50 Single Unders
30 Walking Lunges 15/15

 

The Program

1. Strength and WOD

2. EMOM 21m
1: Row 20/15 Cal
2: 15 GHD Situps
3: 10 Back Squat 155/105

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