Patriots Win

Patriots Win

I am posting this at 9:58 PM on Thursday night because I am that confident. The Patriots are showing again they are the greatest team ever, the greatest player ever is Brady tied with Gronk tied with Cordarelle Patterson (yeah I said it), and nobody can argue with me. We are the best.

 

FRIDAY

CrossFit

Strength : Squat Clean
EMOM 12-15m : 1 Heavy Rep

  • Get to a max % by minute 10, then try to PR at 12-15. Stop @ 12 if you want, or go all the way until 15 as desired.

 

WOD : For Time
35 Pull-ups
25 KB Swing 53/35
15 Handstand Push-ups
– THEN:
35 KB Goblet Squat
25 Push-ups
15 CTB Pull-ups
– THEN
35 Burpees
200m Run
15 Box Jumps 24/20

S: 35/26 KB, Jumping pull-up (whatever version), Step ups
L1 : 53/35 eye high, Banded pull-ups

Rx+: 70/53 KB, 30/24 Box Jumps

 

Sweat

Core : 3 Rounds
20 Pushups
30 Russian Twists
30 Weighted situps
20 Burpees
Rest 1:30

Conditioning : For Time
Run 400m
42 Jumping Pullups
30 Box Jumps
18 Lunges
Run 400m
42 Burpee Pull-ups
30 Box Jumps
18 Lunges
Run 400m
42 KB Swings
30 KB Goblet Squats
18 Lunges

 

The Program

1. Strength and WOD

2. 5m AMRAP
8 Burpees
1 Deadlift 80-85% 1rm, no heavier than 405/315
rest 1 minute
4 Rounds
5 Single Arm KB/DB Thruster 55/35
3 Deadlift 315/225

3. 75 GHD Situps for time