Thursday 1.31

Thursday 1.31

THURSDAY
CrossFit

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

WOD: 3 Rounds
20 Abmat Situps
20 Wall Ball 20/14
Row 500m
20 Overhead Squat 75/55
20 Push-ups
20 Pull-ups

S: Row 300m, Front Squat for OHS, Scaled Push-ups, Jumping Pull-ups
L1: Row 400m, Banded Pull-ups

Rx+: MB Weighted Situps, Every break for OHS and Pull-ups perform 3 Burpees immediately on the spot (OHS includes stopping and holding at the top for more than a deep breath)

Strong

Lift: Press
5-5-5-5-5

Accessory: 10m AMRAP for Quality
12 DB Push Press, heaviest able
Farmer’s Carry heaviest KB able each hand, 4x length of floor (Woburn) 5x length of floor (C-Town)
12 DB Snatch (6/6) from floor
3 Man Maker Push-up
– 1 Rep = Push-up w/ hands around DB. DB Row to Chest from Straight Arm Plank. Do this for each arm. Then hop the feet to the hands and right into a Squat Clean Thruster with the DB.

Conditioning : 3 Rounds
20 Abmat Situps
20 Wall Ball 20/14
Row 500m
20 OHS 75/55
20 Push-ups
20 KB Swing, eye high, heavy

The Program: Off Day

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