Midweek Suckfest

WEDNESDAY

CrossFit

WEDNEDSAY
Strength : Overhead Squat
3-3-3-3-3-3

 

WOD : 15 Minute to complete:
Buy In : 2 Rounds of Row 500m + 50 KB Swing 53/35
then AMRAP with Remaining Time
7 Deadlift 225/155
14 Handstand Push-up

S: 400m and 30 Swings 35/26, then 135/95 and Push-Ups
L1: 185/135 and Scaled HSPU

Rx+: 275/205

 

Sweat

1. Running Clock to 10 minutes, complete
30 Barbell Rollouts
20 Plate Getups
1:00 Forearm Plank

@ 10:00 then EMOM 10m
8 Russian Swing 53/35 + 8 Full Swing

rest 5 Minutes then 15m AMRAP
Row 500m
15 Burpees
15 Toes to Bar or Scale

 

The Program

1. Strength and WOD

2. EMOM 30m
1: 3 Low Bar, heaviest able
2: 2-5 Burpee + Muscle Up
3: 3 Power Snatch + 1 Power Clean and Jerk, heaviest able (one bar)

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