Jack Starts @ 11am on FloElite

Jack Starts @ 11am on FloElite

 

Watch Jack here starting at 11am EST. I will post more for information as I get it as we follow along!

GO JACK GO!

 

FRIDAY

CrossFit

Strength: Push Jerk
4-4-4-4-2-2

WOD : “Karen”
150 Wall Ball 20/15

12 Minute Time Cap

  • This workout is very much about pacing. Regardless of Wall Ball as a strength or weakness, you need to look at this as “rounds and reps”, like 5 sets of 30, or 6×25, 10×15, etc. I have even seen people have success with 30×5.

 

Sweat

1. Core
12 min AMRAP, done 3 min on, 1 min off for 3 rounds
Toes to Bar
– Every break or 8 reps (if doing sets less than 8) perform 10-20-30 feet and back shuttle runs + 5 burpees at each end

then SLOW 20 TGU, alt sides 53/35, 10 min cap

 

2. 5 Rounds
20 Wall Ball (30 if desired/able) 20/14
10 Situps (mb if able or desired)
10 Burpees

 

The Program

1. Strength and WOD, heavy if done Karen in under 7:00

2. Super “Amanda”
21-15-9
Muscle Ups
Squat Snatch 155/105

3. High Bar
3315 Temp0 for 5×3

immediately after last rep of each set RUN 200m AFAP and faster than that!!

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