Tuesday 9.25

TUESDAY

CrossFit

Strength : Hang Clean Complex, 6 sets done E90S
1 Hang Power Clean + 1 Hang Squat Clean

WOD : 12m AMRAP
12 KB Swing 53/35 (OH)
10 Wall Ball 20/14
8 Box Jumps 24/20
6 KB Sumo DL High Pull
4 KB STOH (each arm)
2 KB Thruster (each arm)

S: 35/26, Step Ups
L1: 35/26, Box Jumps
Rx+: 70/53, 30/24

 

Strong

Lift : Hang Clean Complex

6 sets E90S 1 Hang Power + 1 Hang Squat

Accessory : Deadlift
EMOM 10m : 2 Reps

Conditioning : 12m AMRAP
12 KB Swing 53/35
12 Box Jumps 24/20
12 Wall Ball 20/14

 

The Program

1. Strength and WOD

2. 3 Rounds
EMOM 5m : X Muscle Ups
– rest 1 full minute after 5th before next round

X = any number you can maintain +/- 2 reps throughout 5 minutes

3. 3x Through NFT
5 Clean Deadlift 75% Max DL
10 Standing DB Bent Over Row, double DB
15 KB Goblet Squat, stupid heavy