Wednesday 10.24

Wednesday 10.24

Barbells for Boobs goes off at 10am on Saturday. Come get your WOD in for a good cause!

WEDNESDAY

CrossFit

Strength: Hang Squat Clean
EMOM 12m : 3 Reps

  • Warmup for 5 minutes to get heavy, then be heavy from minute 1.

 

WOD : 3 Rounds
20 Power Clean 115/75
Run 600m

S: 75/55
l1: 95/65

Rx+: 135/95

 

Sweat
Core Work : 4 Rounds
10 Standing Oblique Crunches (L)
10 Standing Oblique Crunches (R)
50 Bicycle Crunches
20 Russian Twists

Conditioning : 3 Rounds
20 Broad Jumps
30 Air squat
Run 600m

 

The Program

1. Strength and WOD

rest exactly 15 minutes after WOD then

2. Strength CON
Start a running clock then perform : 10 Rounds done every 40s
1 Deadlift 405/275, to 95% 1rm whichever is less

rest until clock is at 12 minutes then

EMOM 8m
1 Front Squat 275/205, or 90% 1rm whichever is less
20′ HS walk or 10s HS hold or 5 ST

then 4m AMRAP
Broad Jumps 6/4′