Wednesday 8.29

Sign up for the In House Throwdown, the 3rd of it’s kind, Saturday, September 15th.

 

WEDNESDAY

CrossFit

Strength : Front Squat
1-1-1-1-1-1, hold for 8 seconds in bottom

 

WOD : For Time
3 Rounds
20 Box Jumps 24/20
5 Deadlift 225/155
Then 3 Rounds
20 Wall Ball 20/14
5 Deadlift
then 3 Rounds
20 Toes to Bar
5 Deadlift

S: Step Ups, Hanging Tuck, 135/95
L1: Scaled TTB, 185/135

Rx+: 315/205

 

Sweat

Core : 12m AMRAP
22 Superman
22 Weighted Situps
22 Cal Row
22 Russian Twists

Conditioning : 3 Rounds
20 Box Jumps 24/20
20 Wall Ball
20 KB Sumo DL HP
20 Toes to Bar

The Program

1. Strength and WOD @ Rx+

2. 5 Rounds
12 UB Clean and Jerk
rest 3:00

Find heaviest able no drops, only 1 stop allowed at waist, shoulders, or OH