Monday

Monday

MONDAY

BootCamp

1. Core: 3 Rounds
20 Chair Press w MB 20/14
20 Russian Twists
20 Lemon (w MB if able)
20 Strict Knee to Chest

  • See how long you can keep feet off ground during first 3 movements

2. Conditioning
15m AMRAP
Run 400m
11 Burpee Box Jumps 24/20
11 DB Snatch (each side) heaviest able unbroken

 

CrossFit

Strength : Front Squat
3-3-3-3-3

 

WOD : 3 Rounds
Row 500m
7 Front Squat 185/135
7 Power Clean

S: 95/65
L1: 135/95

Rx+: 225/155

 

The Program

1. Strength and WOD

2. EMOM 20m
O: Backwards Sled Pull 60′ (on push sleds) 135/90 OR Backwards Farmers Carry for 45s 70/53
E: 3 Power Snatch + 3 Box Jumps 36/30

3. Deadlift
4-4-4-4, dead stop at bottom