That Friday Feeling….

That Friday Feeling….

FRIDAY

BootCamp

1. For Time, 35 Minute Time Cap

40 Deadlift 70/53 KB
Run 400m
20 KB swings 70/53
Run 400m
40 Jumping Squat
Run 400m
20 Burpees
Run 400m
40 Jumping Pull-Ups
Run 400m
20 Box jumps 24/20
Run 400m
40 Double Unders/80 Singles
Run 400m

 

CrossFit

Strength : Squat Clean
Find a 1 rep max, PR attempt x3

WOD : For Time
20 Thrusters 95/65
20 Sumo DLHP
20 STOH
20 Overhead Squat
20 Front Squat

  • EMOM perform 4 Burpees (lateral over bar)

S: 65/45, 2 Burpees
L1: 75/55 OR 95/65 with 3 Burpees

No RX+

 

The Program

1. Strength and WOD

2. 50 Back Squat (high bar) 75-80% 1RM, being able to keep at least sets of 3 every unracking
– E90s perform 5 Muscle Ups

  • Cap @ 20 minutes

3. Accessory Circuit: 12 Minutes, moving consistently
x10 Bicep Curl (barbell)
xME Ring Dips
x10 GHD Row (barbell)
x10 GHD Press (barbell)

  • Weight is whatever can be done UB each time. There should be little to no rest but this shouldn’t be a sprint.