Wednesday

Wednesday

WEDNESDAY
CrossFit

Strength : Clean + Jerk + Front Squat + Jerk
E2M, 1 complex, 7 sets

WOD: 15m AMRAP
10 Wall Ball 20/14
10 Sumo Deadlift High Pull 53/35
10 Overhead Squat 115/75
10 Toes to bar


Sweat

Core : 21-15-9
Side Plank Hip Raises (R)
Side Plank Hip Raises (L)
Plank Push-Ups
Rotating Knee to Elbow

Conditioning: 5 Rounds
20 Cal Row Sprint
200m Run Sprint
15/10 Cal AB Sprint
30 Situps

 

The Program

1. Strength and WOD

2. 50 Walking Lunges, 205/145, or 185/145, or 165/115 on back, then immediately after perform 30 Broad Jumps 6/4′