Tuesday 10.23

TUESDAY

CrossFit
Strength : Push Jerk
5-5-3-3-1-1

  • All sets should be 80% or higher

 

WOD : 4 Rounds of the following, 20s of work at each movement
Push Jerk 95/65
– rest 10s
Hang Power Snatch
– rest 10s
Air Squat
– rest 1 minute

THEN 4 Rounds of the following, 20s of work at each movement
Push-Ups
– rest 10s
Pull-ups
– rest 10s
Burpees
rest 1 minute

Score is total reps

S: 75/55, Scaled Push-ups, Jumping Pull-ups
L1: 75/55, Banded Pull-ups
Rx+: 115/75, Bar Muscle Ups

 

Strong

Lift : Snatch
EMOM 12m : 2 Squat Snatch

Accessory : 5×3 Behind Neck Jerk (push)

Conditioning : 4 Rounds of the following, 20s of work at each movement
Push Jerk 95/65
– rest 10s
Hang Power Snatch
– rest 10s
Air Squat
– rest 1 minute

THEN 4 Rounds of the following, 20s of work at each movement
Push-Ups
– rest 10s
Pull-ups
– rest 10s
Burpees
rest 1 minute

 

The Program

1. Strength and WOD

2. 3 Rounds
40/35 Cal AB
20 Box Jumps 24/20
10 Thrusters 115/75

Rest 3:00