Wednesday 9.19

WEDNESDAY

CrossFit

Strength: Deadlift + Box Jumps
E2M for 6 sets : 5 DL + 5 BJ, heaviest and highest each set

WOD : 20m AMRAP
7-5-3 of
Sumo DL High Pull 95/65
Lateral Burpee Over Bar
Pull-ups
– rest 90s after each round. Score is total rounds + reps.

S: KB SDLHP 35/26, Jumping Pull-ups
L1: 75/55 Barbell, Banded Pull-ups

Rx+: 135/95, CTB Pull-Ups

Sweat

Core Work : 3 Rounds
30 Hollow Rock
30 Hollow Flutter Kicks (15/15)
30 Supermans
30 Cal Row

Conditioning : 20m AMRAP
12 SDLHP with KB 53/35
5 Burpees
8 SDLHP
5 Burpees
4 SDLHP
5 Burpees
– rest 90s

 

The Program

1. Strength and WOD

2. 5 Rounds
5 Bench Press, heaviest able UB
5 Squat Clean, heaviest able TnG
5 Cal AB Arms Only
5 GHD Situps, weighted 45/35 at chest
Rest 1:00

Increase weight as able