Saturday

 

 

SATURDAY

CrossFit

Strength : Push Press
5-5-5-5-5

WOD : 12m AMRAP
5 Pull-Ups
10 Burpees
rest 20s
5 Handstand Push-ups
30 Double Unders
rest 20s

S: Jumping Pull-up, Push-ups, Singles
L1: Banded PU, Scaled HSPU, Scaled DU

Rx+: Bar MU, 5″ Deficit HSPU

 

Sweat

Core: For Time
50 Situps
40 Bicycle Situps w Hold (1s each side)
30 KB Sumo DL High Pull
20 Hollow Rocks
10 KB Goblet Good Morning
rest 1:00
10 Sea Turtles
20s Hollow Hold
30 KB Swing, eye high
40 Toe Touch
50 Situps

 

Conditioning : 15 Minutes
10 Jumping Pull-ups
10 Burpees
Rest 30s
10 Push-ups
30 Double Unders
Rest 30s

 

The Program

1. Strength and WOD

2. EMOM 21m
1. 5 Ring Dips + 5 Ring Push-ups
2. 5 Bicep Curls (barbell) + 5 Bent Over Row (same bar)
3. 25s Front Rack Hold, 100% Max FS and climbing

 

Add Comment

Your email address will not be published. Required fields are marked *