Wednesday 11.14

Wednesday 11.14

CrossFit

Strength : Low Bar Back Squat
a  : 3-3-3-3 in first 12-14 minutes
b: then 1-1-1-1, at least 4 singles, more if theres time in remaining 6-8 minutes….getting heaviest you can throughout both

WOD : 4 Rounds
4 Power Snatch 115/75
15 Toes to Bar
8 Overhead Squat
10 Pull-ups

S: 75/55, scaled TTB and Jumping Pull-ups
L1: 95/65, scaled TTB and Banded Pull-ups

Rx+: 135/95, CTB Pull-ups

 

Sweat

Core Work: 2 Rounds
10s Hollow Rocks
rest 10s
15s Hollow Rocks
rest 15s
20s Hollow Rocks
rest 20s
40s Forearm Plank
rest 40s
60s Forearm Planl
rest 60s

after 2nd round then perform 30 barbell rollouts

 

Conditioning : For Time
40 KB Swings, OH 53/35
60 Jumping Pull-ups
40 Jumping Squats
60 MB Situps 20/14
40 KB Swings, eye high
60 Russian Twists, 30/30
40 Plate GTOH 35/25

 

The Program

1. Strength and WOD

2. EMOM 12m
O: 30s ME Double KB Squat Clean Thruster, weight as able UB
E: 1 Pause High Bar Back Squat, 5s pause, heaviest able

rest 5:00 max then:

3. 75 HSPU for time