Monday 8.27

Monday 8.27

MONDAY

CrossFit

Strength : High Bar Back Squat
5-5-3-3-1-1

  • All working sets

WOD : 10m AMRAP
35 Double Unders
5 Thrusters 135/95

S: 70 Singles, 75/55
L1: Scaled DU, 115/75

Rx+: 165/115

 

Sweat

Core Work

5 Rounds
10s Hollow Rocks
rest 5s
10s Situps
rest 5s

rest 30s after 5th round then

5 Rounds
10 Eye High Swings 53/35 or heaviest able
rest 10s
10 Banded Good Morning
rest 5s

rest 30s after 5th round then

5 Rounds
30s Forearm Plank
Rest 10s

Conditioning: 3 Rounds, 60s each element
– Wall Ball 20/14
– Wall Climbs
– Jumping Pull-ups
– Assault Bike Sprint

 

The Program

1. Strength and WOD

2. Barbell Work
EMOM 8m : 1 Squat Clean + 2 Jerk
EMOM 6m : 2 Squat Clean Thrusters

3. Accessory Work : Work through the list 4 times
– 15 Banded GHD Hip Extension
– 20 Eye High KB Swing, heaviest able at least 10/10
– 3 Tempo/Pause Squat, 53/35 KB at top. On the way down pause for 3s at 1/4 squat – above knees – below knees, then stand AFAP, rest at top.