Monday

Monday

This is a dream from the rest of our team no one can intervene
Until the end of our days there is no in between

 

MONDAY

BootCamp

1. 75 Hollow Rocks for Time
– EMOM perform 8 KB Swings 53/35 (full OH)

2. 5 Rounds, 1 minute each element
KB Reverse Lunges (goblet position)
KB Deadlift
KB Squat
Burpee
– Rest

 

CrossFit

Strength : Front Squat
3-3-3-3, then 2-2-2 with pause (1s) in bottom

 

WOD: 3 Rounds, each round 3:00 with 3:00 rest
20 Wall Ball 20/14
20 KB Swings 53/35
20 Toes to Bar
AMRAP Hang Squat Snatch 115/75 with remaining time

S: 9′ Wall Ball, 35/26 KB, Kipping KTW, Power Snatch 75/55
L1: 35/26 KB, Kipping KTC, 95/65 Squat

Rx+: 70/53

 

The Program

1. Strength and WOD

2. EMOM 16m
O: 60′ Yoke Carry, heaviest able (Sub 30s back rack hold heavy)
E: 5 Box Jump 24/20 + 5 Burpees, all wearing weight vest 20/10

3. 5m AMRAP: Thruster 185/135, go for highest reps not biggest sets