Tuesday 4.9

Tuesday 4.9

TUESDAY
CrossFit

Strength: Press
Find a 1 rep max Strict Press in 8 attempts

WOD: 2 Rounds
50 Double Unders
21 Push Press 115/75
10 Knees To Elbow
50 Double Unders
15 Overhead Squat
10 Knees to Elbows

S: 75/55, 75 Singles, Weighted Sit-ups or Knee to waist
L1: 95/65, 50 Mixed DU and SU, Knees to chest
Rx+: 125/85, UB OHS

Strong
Lift: Push Jerk
3-3-3-3-3

Accessory: Press
2-2-2-2-2

Conditioning: 2 Rounds
20/15 Cal Row
21 Push Press 115/75
20/15 Cal AB
15 Overhead Squat
100 Double Unders
20 Situps

The Program
1. Strength and WOD

2. For Time
30 Muscle Ups (ring) : 10m Time Cap
– EMOM perform 5 Strict HSPU

*If you cannot perform these movements well enough to finish in the time cap then perform a 10m EMOM, pick reasonable reps to get the volume work in.

3. Core WOD
3 Rounds
25 GHD Situps
20 KB Sumo DL High Pull 70/53
15 KB Front Squat 35/26 Each Hand


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