Saturday 12.8

SATURDAY

CrossFit

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

WOD: For time

6 Rounds
6 Box Jumps 24/20
6 Lunges (each leg)
6 Handstand Push-ups

then

3 Rounds
6 Hang Power Clean 135/95
6 Front Squat
6 STOH

 

S: Step Ups, Push-ups, 75/55
L1: Abmat HSPU or Ring Dips, 115/75

Rx+: 30/24, 165/115

 

Sweat

Core Work: 15m AMRAP
10 Strict as Able Toes to Bar
15 Plank Push-ups
20 Strict as Able Straight Arm Plank Knee to Elbow
15 Hollow Rocks
10 Sea Turtle
rest 45s

 

Conditioning : 4 Rounds
12 Box Jumps 24/20
12 Lunges (each leg)
12 Goblet Squat 53/35
12 Clapping Push-ups
12 Cal AB or 15 Cal Row

 

The Program

1. Strength and WOD

2. E2:00 for 5 Rounds
12/10 Cal AB
10/8 Wall Ball 20/14
5 Burpee Squat Clean Thruster 35/20 DB each hand (can do 1 hand DB Clean if needed for resource sharing)

3. Snatch Volume Bonanza
EMOM 3m: 5 Power Snatch 135/95
rest 1 full minute
EMOM 3m: 4 Squat Snatch 135/95
rest 1 full minute
EMOM 3m: 3 Overhead Squat 135/95 + 3 Lateral Burpees Over Bar
rest 1 full minute
4m AMRAP: Squat Snatch 165/115