Monday 7.9

Monday 7.9

MONDAY

CrossFit

Strength : Front Squat
5-4-3-3-3

WOD : 3 Rounds
20 Bar Facing Burpees
9 Front Squat 155/105

S: 95/65
L1: 135/95

Rx+: 185/135

 

Sweat

Core Work : 10m AMRAP
10 Barbell Rollouts
10 Bar Facing Burpees
Rest 30s

Conditioning : 5 Rounds, each round 2:30 AMRAP with 1:30 rest
20 KB Swing 53/35
20 Air Squat
20 Jumping Pull-ups

 

The Program

1. Strength and WOD

2. EMOM 14m
O: 12 KB Swing heaviest possible
E: 12 Overhead Squat 135/95

rest 3 Minutes then

3m AMRAP
Deadlift 315/225