Wednesday 2.6: I’m Late…Sorry

Dr. Evil, I'm late.

WEDNESDAY

CrossFit
Strength: Front Squat (Speed Work Warmup)
2-2-2 in 10 minutes
– work on perfect position with every squat as you warmup for squatting in general.

THEN

High Bar Back Squat (15 minutes)
3-3-3-3-3, increase as able


WOD: Score is time of second triplet:
In 10 Minutes complete
Run 400m
55 KB Swings 53/35
Row 500m
– REST until 10:00 then perform the following AFAP
Row 500m
15 Deadlift 225/155
Run 400m

S: 35/10 Reps of both KB and DL, 35/26 KB and 135/95 DL
L1: 53/35 eye high KB, 185/135
Rx+: 275/205

Sweat

Core: 10 Minute AMRAP
100 Situps
100 Supermans
100 Hollow Rocks

Conditioning: For Time
AB 30/25 Cal
55 Eye High KB Swings
Run 400m
Row 500m
45 Wall Ball 20/14
Run 400m
AB 30/25
Row 400m

The Program

1. Strength and WOD

2. 8m AMRAP
3 Squat Snatch 155/105
1 Rope Climb
3 Power Snatch
20-30′ HS Walk

3. For Time
50 Cal AB
10 TGU alternating 70/53

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