Saturday 11.3

Saturday 11.3

SATURDAY

CrossFit

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

WOD : 3 Rounds for max reps of KB Swing and Goblet Squat, alternating movements
40s Max Reps, 20s Rest
20s Max Reps, 40s Rest
10s Max Reps, 50s Rest

Rx: 53/35
L1: 35/26
S: 35/26 Russian Swing, Jumping Squat with No Weight

Rx+: 70/53

 

Sweat

Core Work : For Max Reps Each AMRAP

1. 3m AMRAP
10 Hollow Rocks
1 Wall Climb
10 Frog Hops

Rest 1 Minute then:

2. 3m AMRAP
10 Hollow Flutter Kicks (each side)
10 Push Ups, hand release

Rest 1 Minute then:

3. 3m AMRAP
5 Walking Lunges (each leg)
10 MB Front Squat 20/14
15 Russian Twists (total)

Conditioning : 4 Rounds
10 Box Jumps
20 Burpees
40 Double Unders/80 Singles

 

The Program

1. Strength and WOD

2. Snatch
30s on, 30s off for 15 rounds: 2 reps @ 60-80%, increase as you are able or stay where you are for no misses

3. Box Squat
EMOM 12m : 3 reps @ 60% 1rm, speed speed speed