Monday Surprise: WODify is Back

NO more information needed.

 

SATURDAY

CrossFit

Strength : Front Squat
5-5-5-5-5

WOD: 5 Rounds, each round 3:00 with 1:00 rest
3 Squat Snatch 135/95
5 Situps
7 Push-ups

S: 75/55 Power Snatch
L1: 95/65 Squat

Rx+: 155/105

 

Sweat

Core : 3 Rounds
21 Hollow Rocks
15 Russian Twists each side
9 Toes to Bar or Scale
60s Forearm Plank (accumulative)
30s Flutter Kick

Conditioning: 5 Rounds, 4:00 on 1:00 off
10 Jumping Pull-ups
10 Cal AB
10 Situps

 

The Program

1. Strength and WOD

2. Box Squat
5-5-3-3-2-2-1-1, done E90s, heaviest able with speed

3. 21-15-9
Deadlift 335/225
Bar Facing Burpees