Wednesday 5.1

Wednesday 5.1

I was born 30 days from now in 1983.

WEDNESDAY
CrossFit
Strength: Squat Clean and Box Jump
EMOM 90s for 8 sets: 2 Squat Clean + 4 Box Jump
– Heaviest able and highest able

WOD: For Time
Run 1000m
80 Walking Lunges
Run 600m holding Plate 45/35
60 Situps
Run 400m
40 Push-ups, hand release
Run 200m holding Plate
50 Plate GTOH 45/35

S: 800m, 400m, 200m, 200m, no objects during runs
L1: 60 Lunges, 40 Situps, 20 Push-ups

Rx+: 5 Burpees every break/drop during runs with plate and GTOH

Sweat
Core: 21-15-9
Russian Twists 20/14 MB (each side)
Weighted Situps
Plate GTOH 45/35
Burpees onto Plate

Conditioning: For Time
Run 1000m
80 Walking Lunges
Run 600m holding Plate 45/35
60 Situps
Run 400m
40 Push-ups, hand release
Run 200m holding Plate
50 Plate GTOH 45/35

The Program
1. Strength and WOD

2. EMOM 14m
O: 4 Deadlift at least 315/205
E: 30s Squat Hold 53/35 KB @ chest (or one each shoulder front rack)

3. 3m ME Double Unders, right into 3m ME KB Swings 70/53, perfect straight OH



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