Saturday

SATURDAY

CrossFit

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

 

WOD : 4 Rounds
50 Double Unders
7 Overhead Squat 115/75

THEN

3 Rounds
5 Box Jumps 24/20 (full stand)
7 Thrusters 135/95

THEN

2 Rounds
7 Power Snatch
7 Hang Squat Clean

 

S: 100 Singles, Step Ups, 75/55
L1: 95/65

Rx+: 135/95

 

Sweat

Core Work : 3 Rounds, 3:00 AMRAP each round, rest 2:00 after
10 Bar Rollouts
20 Hollow Rocks
30 Bicycle Crunches
3 Wall Climbs
5 Plate Getups 45/25

Conditioning : 2 Rounds
50 Double unders/100 Singles
30 KB Goblet Squats
50 Walking Lunges
Run 600m
50 Broad Jumps, at least 2′
200m KB Farmer’s Carry, single arm, 100m each side

 

The Program

1. Strength and WOD

2. 15m AMRAP
5 STOH 185/135
10 Hang Power Clean
15 GHD Situps