Saturday 6.16

Saturday 6.16

SATURDAY

CrossFit

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

WOD : Partner WOD, 3 Rounds for Time
Row 250m
20 SA KB Front Squat, 10 each arm, KB held at front rack position, 53/35 KB
8 Burpees
– Rest 45s from last partner finishing, then alternate who starts each round

S: 35/26 Goblet Squats
L1: 35/26 SA KB FS

Rx+: 70/53 KB

 

Sweat

Core : 15m AMRAP
Row 500m
40 Squats
30 Situps
20 Push-ups
10 Alternating Knee to Elbow (5/5)

Conditioning : Partner WOD if able
3 Rounds
Row 250m
15 KB Goblet Squats
10 KB Swing, eye high
5 Burpees
– Rest 45s from last partner finishing, then alternate who starts each round next round

The Program

1. Strength and WOD

2. 21-15-9
STOH 185/135
GHD Situps
Hang Power Clean

rest exactly 5m then

12-9-6
Deadlift 335/225
Strict HSPU