Monday 3.18

MONDAY
CrossFit


Strength: Low Bar Back Squat
3-3-3-1-1-1
– Make it a PR attempt 1rm

WOD: 9m AMRAP
3 Squat Clean 155/105
3 Wall Climbs

– make the clean VERY heavy

S: 75/55
L1: 115/75

Rx+: 205/145

Sweat
Core: EMOM 10m
O: 5 Single Leg RDL (each leg) holding KB or DB
E: 10 Hollow Rocks + 10 Russian Twists w MB

Conditioning: 3 Rounds, each round 5m AMRAP, rest 2.5m after
20 Situps
20 Cal AB/Row
20 Flutter Kicks
20 Wall Ball Push Press 20/14

The Program

1. Strength and WOD

2. EMOM 12m
O: 2 Power Clean and 1 Jerk
E: 2 Front Squat, 3s Pause each rep

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