Wednesday

Wednesday

WEDNESDAY

CrossFit

Strength : High Bar Back Squat
3-3-3-3-3, pause in bottom of squat on 2nd rep

 

WOD : For Time
2-4-6-8-10-12
Front Squat 135/95
Power Snatch
– 4 Bar Facing Burpees after 4-8-12 Set

Rx+: 165/115

 

Sweat

Core : 30 Plate Getups
Every 90s perform 5 Jumping Pull-ups

 

Conditioning : 5-10-15-20-15-20-15-10-5
Medball Thruster
– after each set perform 4 Burpees

 

The Program

1. Strength and WOD

2. 3 Rounds
Row 1000m
30/25 Cal AB
12 Deadlift @ 1.5BW