Tuesday 11.13

Tuesday 11.13

TUESDAY

CrossFit

Strength : Press
5-4-3-2-1-1

  • All heavy but no pauses at bottom or top of rep

WOD : 10m AMRAP
Scale weight so you can do barbell movements UB even when tired. Overall approach to workout should be sprint each round start to finish and get the work done each round sub 60s.

5 Power Clean 135/95
Row/AD 6 Cal
3 Push Jerk
3 Front Squat

  • Rest 40s after each round

S: 75/55
L1: 95/65

Rx+: 165/115

 

Strong

Lift : Split Jerk
EMOM 6m: Warmup up to 1 rep then
E90S for 4 sets : 1 heavy single

Accessory: Press
5-4-3-2-1-1

Conditioning : 10m AMRAP
5 Power Clean
6 Cal AB
3 STOH
3 Front Squat
rest 40s

 

The Program

1. Strength and WOD

2. 4 Rounds
Run 400m
6 Deadlift 315/225
10 Burpee Step Over 24/20
– rest 2:00