Wednesday 9.25

WEDNESDAY
CrossFit
Strength: Squat Clean
1: EMOM 3m…Minute 1 do 1 rep, minute 2/2 reps, 3/3 reps, all as warmup
2: Then E90s for 5 Sets
Set 1: 1 Rep
2: 2 Reps
3: 3 Reps
4: 4 Reps
5: 5 Reps

  • Goal is increasing each round, or making weight challenging. All must be TnG.

WOD: 5 Rounds
2m AMRAP, 90s rest after each round
6 Bar Facing Burpees
6 Thrusters 115/95
– Start each round where you left off from before.

S: 4 Reps Each, Regular Burpees, 75/55
L1: 5 Reps Each, Lateral Burpees, 95/65
Rx+: 135/95

Sweat
Core: For Time
4 Rounds
100m Single Arm Farmer’s Carry, 53/35, right arm
(For Charlestown this is end of parking lot and back, Woburn its end of building and back)
15 Sumo DL High Pull w/ KB
100m SA Farmers Carry, left arm
20 Hollow Rocks

Conditioning: 5 Rounds, 2:00 AMRAP with 90s Rest after each6 Burpees
6 Lunges (each side) add KB or MB weight (optional)
9 Wall Ball 20/14 MB
– Start where you left off each round


The Program
1. Strength and WOD

2. 12m AMRAP
Run 200m
20 Russian KB Swings, 70/53 or heavier if able to do 10+
20 GHD Situps
5 Box Jumps 30/24

SPRINT situps and KB swings as best as able



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