Wednesday 11.6

Wednesday 11.6

WEDNESDAY
CrossFit

Strength: Squat Clean Thruster
EMOM 10m : 2 reps (1-5), 1 rep (6-10)

WOD: “12.1 + 11.3”, sort of
3.5m AMRAP Burpees
5m AMRAP Squat Clean and Jerk 135/95
3.5m AMRAP Burpees

S: 75/55
L1: 115/75
Rx+: 165/115

Sweat
Core: 12m AMRAP
30 Barbell Rollouts
40 Situps
50 Supermans
60 Double Unders

Conditioning: 3 Rounds, 1m each movement
Burpees
Goblet Squat
KB Swings full OH
Weighted Step ups 24/20
– Rest

The Program
1. Strength and WOD

2. Front Squat
5-5-5-3-3-3

3. 3 Rounds
30 GHD Situps
30 KB Swings 70/53

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