Mid Week Burn

Mid Week Burn

WEDNESDAY

BootCamp

1. Conditioning

5 Rounds
Run 800m
30 Air Squats
20 Pushups
10 Chair Press+Russian Twist w/MB
10 Box Jumps 24/20

 

CrossFit

Strength : Deadlift
3-3-3-3-3

 

WOD : For Time : 13 minute Time Cap
5 Power Snatch 135/95
10 CTB Pull-ups
3 Wall Climbs
4 Power Snatch
10 CTB
3 Wall Climb
… Continue decreasing PS each round until 1 Power Snatch round

S: 75/55, Jumping Pull-ups
L1: 95/65, Banded CTB

Rx+: 185/135

 

The Program

1. Strength and WOD

2. 5 Rounds
3 Rope Climbs
15 HSPU
25 Wall Ball 20/14

3. 100 Russian KB Swings 88/70 or heavier, rest 5:00, 5×5 Barbell Good Morning, low bar position

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