WOD Posting Late Due to Maintenance

WOD Posting Late Due to Maintenance

TUESDAY

CrossFit

Strength : Push Press
3-3-3-1-1-1

WOD : 10 Minute AMRAP
5 Hang Squat Clean + Thruster 135/95
10 Pull-Ups
15 Box Jumps 24/20 (full stand)

**H.Sq Clean + Thruster means do a hang squat clean then a thruster as each rep. So for 5 reps you would do 5 hang squat clean and 5 thrusters total, done as 1 hang squat clean then 1 thruster = 1 rep.

S: 75/55, Jumping Pull-ups, step ups
L1: 115/75, Scaled Pull-Ups,

Rx+: 165/115, CTB Pull-Ups

 

Strong

Lift : Split Jerk
1-1-1-1-1

Accessory : Bench and Strict Pull-Ups (wide grip)

Conditioning : 10 Minutes
5 STOH 135/95
10 Hang Clean
15 Step Ups 53/35 KB at chest

 

The Program

1. Strength and WOD

2. Kitchen Sink
a: STOH
5 @ 70% E30S for 5 sets, rest 1 full minute after last round
b: HANG POWER CLEAN
5 @ 205/135 E30s for 5 sets, rest 1 full minute after last round
c: SQUAT CLEAN THRUSTER
AMRAP 2 Minutes : Squat Clean Thruster use 80% 1 rep max squat clean and jerk, rest 1 full minute after end then
d: MUSCLE UPS
AMRAP 3 minutes

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