Tuesday

Tuesday

 

 

TUESDAY

BootCamp
Warmup: Burpee Breakdown

Core: 50 Barbell Rollouts

Conditioning : 2 Rounds For Time
50 MB Situp and Toss 20/14
50 MB Squats
50 Cal Row

CrossFit

Strength : Split Jerk
3-3-3-1-1-1, all working sets

 

WOD : For Time
50 Pull-ups
50 Overhead Squat 75/55

– Every break (drop from bar, bar down) perform 5 Box Jumps 24/20

S: Jumping Pull-Ups, Front Squat
L1: Scaled Pull-up, 65/45

Rx+: CTB, 95/65, 30/24

 

The Program

1. Strength and WOD

2. Snatch Work
a. 3×3 Power Snatch + 1 Overhead Squat with 5s hold in bottom
b. EMOM 10m : 1 Power + 1 Squat Snatch

3. High Start Snatch Deadlift, stop at knee with 3s pause
5×3 heaviest able

4. 10 Rounds
3 Thrusters (from floor) 185/135
rest 30s,
3-5 Muscle Ups