Tuesday 7.23

Tuesday 7.23

TUESDAY
CrossFit

Strength: Hang Power + Squat Cleab
– start with 2-3 sets of 1+1 untimed,
– then : EMOM 8m, 1 HPC + 1 Squat Clean, heaviest able

WOD: 21-15-9
Wall Ball 20/14
Wall Climbs (5-3-1)
– THEN
30 Pull-ups
10 STOH 165/115
20 Pull-ups
10 STOH
10 Pull-ups
– THEN
100 Double Unders

S: 75/55, 150 Singles
L1: 115/75, Mixed DU
Rx+: CTB (9-7-5 Bar MU for Program), 185/125

Strong
Lift: Hang Clean and Jerk
EMOM 11m: 1+1

Accessory: Front Squat
2-2-2-2-2

Conditioning: 21-15-9
Wall Ball 20/14
Wall Climbs (5-3-1)
– THEN
30 Pull-ups
10 STOH 165/115
20 Pull-ups
10 STOH
10 Pull-ups
– THEN
100 Double Unders

Tbe Program
1. Strength and WOD (Bar MU for Rx+ in Wod)

2. Snatch work
a: Snatch Balance: 3-3-3-1-1-1
b: EMOM 5m: 1 Heavy Squat Snatch, no misses

3. Rack Push Press
2-2-2-2-2-2-2-2, all makeable but heavy

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