Wednesday 12.5

Wednesday 12.5

WEDNESDAY

CrossFit

Strength : Thruster
a: 8 minutes to find a heavy x3
b: EMOM 6m : 1 heavy rep

  • All from rack

 

WOD: 3 Rounds
5 Deadlift 255/175
75 Double Unders
5 Deadlift
15 Toes to Bar

S: 135/95, 150 Singles and MB Weighted Situps
L1: 225/155, Mix DU and Scaled TTB

Rx+: 315/225

 

Sweat

Core : 12m AMRAP
Row 20 Cal/AB 20 Cal
40 Barbell Rollouts
30 Plank Push-ups
20 Hollow Rocks
10 Plate Getups

Conditioning : 3 Rounds
15 KB SDLHP
75 Double Unders/150 Singles
15 KB SDLHP
15 Russian Twists (each side)
15 MB Situps

 

The Program

1. Strength and WOD

2. EMOM 12m : 1 Snatch Balance + 1 Squat Snatch (take SB from rack then SS from floor)

3. 4 Rounds
7 Hang Power Clean 185/135
17 GHD Situps
7 Strict HSPU

New to the community?

The first class is free.  We would love to show you the ropes and get you started.  Once you submit the request, view the class schedule and stop by at any of our locations at a time that works for you.

Intro Signup