Monday 3.5 : Jack Wins

Monday 3.5 : Jack Wins

Jack is the new Lightweight Strongman Champion at the Arnold Sports Festival. Congratulations big man.

 

MONDAY

CrossFit 

Strength: Deadlift and L Sit Work

EMOM 16m
ODD: 3 Deadlift
EVEN: Accumulate 20 seconds of an L Sit Hold

WOD: 12m AMRAP
3 Hand Release Push-Ups
6 Goblet Squat
3 KB Swings 53/35
6 Box Jumps 24/20

– Increase Push-ups and Swings by 3 reps each round. Squat and Box Jumps stay the same throughout (6 reps).

S: Air squats, 35/26
L1: 35/26

Rx+: 70/53

  

Sweat
Core Work: 12m AMRAP
12 Seated MB Press
12 Russian Twist w MB (each side)
12 MB Push-ups
12 Wall Ball

rest 4 minutes then

4m AMRAP
2 Burpees
4 Jumping Pull-Ups

– Increase both movements by 2 reps each round

 

Conditioning : 12 Minutes
3 Hand Release Push-Ups
3 Goblet Squat
3 KB Swings 53/35
3 Box Jumps 24/20

Increase each by 1 rep each round

 

The Program

1. Strength and WOD

2. Low Bar Back Squat
3-3-3-3-3-3

3. EMOM 12m
3 Power Snatch + 1 Squat Snatch, scale accordingly

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