Saturday 7.27

SATURDAY
CrossFit

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

WOD: 10m AMRAP
10 Wall Ball 20/14
5 Power Snatch 115/75
Row 10/8 Calories
5 Hang Power Clean

S: 15 Wall Ball, 75/55
L1: 95/65
Rx+: 135/95

Sweat
Core: 3m AMRAP
20 Russian Twists (10/10)
10 Lunges with MB Twist (upright leg side)
– rest 1m
3m AMRAP
20 Hollow Rocks
10 Superman
– rest 1m
3m AMRAP
20 MB Ground to OH
10 MB Situps

Conditioning: 10m AMRAP
10 MB Thrusters
5 Box Jumps/Step Ups
14/12 Cal Row/AB
– After 10 min perform
Run 800m
20 Burpees

The Program
1. Strength and WOD

2. Clean and Jerk
EMOM 15m
1-5: 3 Reps
6-10: 2 Reps
11-15: 1 Rep

rest 5 minutes then

10m AMRAP
5 Strict HSPU
3-6 Ring MU

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