Monday 10.15

Monday 10.15

MONDAY

CrossFit

Strength : High Bar Back Squat
3-3-3-3-3

WOD : 10m AMRAP
3 Power Snatch 115/75
6 Overhead Squat
9 Power Clean

S: 75/55
L1: 95/65

Rx+: 155/105

 

Sweat

Core Work : 3 Rounds, 1:00 each section
Hollow Hold
Straight Arm Plank Knee to Elbow
Supermans
Hollow Rocks
Rest

Conditioning : 15 Minutes AMRAP
Row 20 Cal
15 Burpees
20 Cal AB
30 Jumping Squat
15 Push-ups

 

The Program

1. Strength and WOD

2. 3 Rounds
7 Muscle Ups
21 GHD Situps
7 Bar Muscle Ups
6 Turkish Getups (3/3) 70/53