Saturday 5.18

SATURDAY
CrossFit


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

WOD: 15m AMRAP
50 Push-ups
50 Wall Ball
150 Double Unders
50 Pistols (alt)
then AMRAP Power Snatch with remaining time, 115/95

S: Scale as needed, jumping squats for pistols, 75/55
L1: Assisted Pistols, 95/65

Rx+: 135/95


Sweat

Core: For Time
100 Hollow Rocks, or max in 5 minutes
100 Russian Twists, or max in 4 minutes
Run 400m

( move to next part at either 100 or time limit, whichever is first)

Conditioning: E2M for 5 Rounds
10 Box Jumps/ Step Ups
20 Russian Swings
30 Hollow Flutter Kicks

Then after 5 rounds, 5m AMRAP
10 MB Thrusters/Wall Ball
2 Wall Climbs

The Program
1. Strength and WOD

2. 3 Rounds, 1 minute each part unless otherwise written, Score is total reps
Wall Ball
SDLHP 70/53 KB
Box Jumps 20″ both
KB Swing, OH
AB Cal
– rest 3:00 after each round

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