Wednesday 7.17

Wednesday  7.17

WEDNESDAY
CrossFit

Strength: Thruster + Front Squat
EMOM 12m, 2 + 2

WOD: 5 Rounds, each round 2:00 AMRAP with 1:00 rest after each. Score is total reps all 5 rounds combined.
Round 1: 10 Burpees, 10 Deadlift, AMRAP Burpees
Round 2: 10 Burpees, 10 Deadlift, AMRAP Thrusters
Round 3: 10 Burpees, 10 Deadlift, 10 Thrusters, AMRAP Hang Squat Clean
Round 4: 10 Burpees, 10 Deadlift, 10 Thrusters, AMRAP KB Goblet Squat
Round 5: 10 Burpees, 10 Deadlift, 10 Thrusters, AMRAP Front Squat

Barbell, KB Scale
S: 65/45, 35/26
L1: 75/55, 35/26
Rx: 95/65, 53/35
Rx+: 115/75, 70/53

Sweat
Core: 12 Minutes
Run 800m, then after with remaining time AMRAP
5 Plate Getups
5 Toes to Bar or Scale
10 Hollow Rocks
10 Supermans

Conditioning: 15m AMRAP
15 KB Deadlift
Run 300m
15 KB Squat
Row 400m
15 Burpees
15 Situps

The Program
1. Strength and WOD

2. 4 Rounds
35 Pull-ups
20 Power Snatch 95/65
35/25 Cal AB
Rest 3:00

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