Back to Monday

Back to Monday

Sundays are odd without Patriots games and this is the second one of this 5 game season. I don’t like it.

Challengers we got a big week coming. The halfway point! Lot of good info coming tomorrow about the ol’ “where do I go from here” question depending on where you are honestly at in your goal.

 

MONDAY

CrossFit

Strength : Front Squat
5-5-3-3-1-1

WOD: 2 Rounds
10 Clean and Jerk 125/85
20 Box Jumps 24/20
30 Thrusters
Run 400m

S: 75/55, Step Ups
L1: 95/65

Rx+: 145/100

 

Sweat
CORE
21-15-9
Plank Push-Ups
KB Goblet Good Morning
Weighted Situps (w KB)
Broad Jumps

CONDITIONING
5 Rounds
20 Kb Swings 53/35
20 Step Ups/Box Jumps 24/20
20 Jumping Squats
Rest 1:00

 

The Program

1. Front Squat Percentages (class work)
5s @ 60-70%
3s @ 70/75%
1s @ 85-90%

2. WOD @ 145/100

3. Snatch
15 Minutes to find a heavy snatch, NO MISSES

4. High Bar
6×5 @ 80% (strict no higher, MOVE BAR)

5a: 4×4 Bent Over Row (db/kb, both hands same time, heavy extended to shoulder), rest 60s
5b: 4×5 Ring Dip, hold bottom 3s