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