Monday

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Sign up for the In House Regionals Here!!!

 

 

MONDAY

 

 

BootCamp Sprint

 

1, EMOM 7m
5 Situps
5 Squats
5 Jumping Pull-ups

 

2. 3 Rounds
Run 600m
30 Walking Lunges holding MB 20/14
10 Wall Ball

 

 

CrossFit

 

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

 

– All Reps with 5 Second Pause

 

 

WOD : 7m AMRAP
5 Squat Snatch 155/105
35 Double Unders

 

S : Power Snatches @ 75/55, 70 Singles

L1: 115/80, 20 Doubles or 70 Singles

 

Rx+: 175/125

 

 

The Program

 

1. Strength and WOD Rx+

 

2. Snatch Pos. Deadlift
5-5-3-3-3

– 5 Pullups with 5313 tempo

 

3. :30 on :30 off, 8 rounds
DB Snatch 100/75, alternating

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