Monday 11.4

Monday 11.4

MONDAY
CrossFit

Strength: Low Bar Back Squat
5-5-3-3-2-2

WOD: For time 
100 Double Unders
4 Hang Power Clean 105/75
4 Front Squat
4 Shoulder to OH
25 Double Unders
6 Hang Power Clean
6 Front Squat
6 Shoulder to OH
50 DUs
8 Hang Power Clean
8 Front Squat
8 Shoulder to OH
75 Double unders
10 Hang Power Clean
10 Front Squat
10 Shoulder to OH
100 Double Unders

S: 75 Singles each time, 65/45
L1: 50% Double Unders each set/100% Single Unders each set, 95/65
Rx+: 145/100

Sweat
Core : 4 Rounds
20 Situps
20 KB Deadlft
15 Cal Row/AB

Conditioning: 15m AMRAP
50 DU
4 KB SDLHP
8 KB Swings, OH
12 Burpees
Run 200m

The Program
1. Strength and WOD

2. 5 Rounds
1:00 Farmer’s Hold 70/53 KB each hand
45s SDLHP w KB 70/53
30s KB Goblet Squat
rest 1:00

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