Tuesday 3.20

TUESDAY

CrossFit

Strength : Power Clean and Jerk
EMOM 3m : 3 Reps
– rest 1m  after each 3m
repeat x4, increase weight after each set of 3 min work cycles

 

WOD : For Time
30 Wall Ball 20/14
– then 2 Rounds
10 STOH 135/95
30 Toes to Bar
60 Double Unders
– then 30 Wall Ball

S: 95/65, 100 Singles
L1: 115/75 Scale DU Accordingly

Rx+: 205/135

 

Strong

Lift: Push Press+ Push Jerk
6×3+3

Accessory: Bench Press
5-5-5-5

 

Conditioning : 3 Rounds
10 STOH heaviest able
30 Wall Ball 20/14
50 Double Unders/100 Singles

 

The Program

1. Strength and WOD

2. 10m Weakness Work

3. 5 Rounds
3 Wall Climbs
Toes to Bar, UB
5 Squat Snatch @ 80% Max

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