Saturday 1.12

Saturday 1.12

SATURDAY

CrossFit

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

WOD: 3 RFT
25 KB Swing 53/35
15 Deadlift 155/105
15 HSPU
35 Double Unders

S: Single Unders, 95/65
L1: Mixed DU/SU, 115/75

R: 185/135

 

Sweat

Core: 7 Rounds
7 Hollow Rocks
7 Russian Twists 14/10 (each side)
7 Push-ups
7 Seated MB Toss (from OH to Wall)

 

Conditioning : For Time, 3 Rounds
25 KB SDLHP 53/35
15 Push-ups
35 Double Unders
15 Broad Jumps
20 Cal Row/AB

 

The Program

1. Strength and WOD

2. 5 Rounds
Row 300m
15 Thruster 75/55
10 Ring Dips
Rest 2:00

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