Saturday 1.5

SATURDAY

CrossFit

Strength: Low Bar Back Squat
5-5-5-5-5

WOD: 12m AMRAP
3 Overhead Squat 125/85
36 Double Unders
6 Power Clean and Jerk
24 Walking Lunges (alt)
12 Broad Jumps
12 Toes to Bar

S: 75/55, 72 Singles
L1: 95/65

Rx+: 145/100

 

Sweat

Core: 5m AMRAP
Wall Ball
– EMOM 5 Burpees
right into 5m AMRAP
Hollow Rocks
– EMOM 5 Box Jumps 24/20
right into 5m AMRAP
Barbell Rollouts
– EMOM 1 Plate Getup

 

Conditioning: 12m AMRAP
5 Burpee Broad Jumps
10 V-Ups
15 KB Swings 53/35
rest 30s
15 Russian Twists w/MB
10 MB Thrusters
5 Push-ups
rest 30s

 

The Program

1. Strength and WOD

2. 4 Rounds
25 Box Jumps 30/24
30 Cal AB
10 Burpee + Pull-up
rest 3:00

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