Tuesday

Tuesday

TUESDAY

BootCamp

1. Conditioning : 15 Minutes
Row 300m
15 Deadlift 135/95
15 Push-Ups

Rest 5 Minutes

2. Core WOD : 12 Minutes
Max Effort L Sit Hang/Accumulate 20+ Seconds
Max Effort Wall Sit Hold hold MB (straight from chest) 20/14/Accumulate 30+ Seconds
15 Weighted Situps w/ MB
10 Wall Ball

 

CrossFit

Strength : Snatch Complex
Power Snatch + Squat Snatch with 5s Hold in Bottom

  • Find a max in 20 minutes

WOD : 4 Rounds
Run 200m
3 Hang Clean 95/65
3 Front Squat
3 STOH
3 Hang Squat Clean

S/L1: 75/55

Rx+: 155/105

 

The Program

1. Strength and WOD Rx+

2. 7m AMRAP
4-8 UB Muscle Ups

  • Pick a number that is sustainable and…sustain it. DO NOT go up or down, learn your body needs rest wise for this movement. Scale as needed, both movement and reps

3. 3 Rounds
ME HSPU, 5″ deficit
then
21 Pistols
15 Ring Dips
9 Hang Clean 225/155
rest 2:00

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