Weekend Update and Schedule for Monday

Monday : No change to the schedule both locations.

 

FRIDAY

CROSSFIT

Strength : Push Jerk

Find a 1 rep max, try for PR

 

WOD : 7 Rounds, each round 2:00 continuously running (no set rest)
10 Box Jumps 24/20
AMRAP STOH 165/115 with remaining time
– Score is TOTAL STOH after 7 rounds

(at 2:00 athletes reset to box jumps. Again the clock doesn’t stop. Resting is done on your own).

S: Step Ups, 75/55
L1: 115/75

Rx+: 205/135

 

SWEAT

Warmup : Baseline for time, 10 minute cap
Row 500m
40 Air Squats
30 Situps
20 Push-ups
10 Jumping Pull-ups

@ 10 minutes, rest 5:00 then right into CORE

CORE : 10 minute cap
Run 400m
25 Weighted MB situps, overhead to past toes
20 Russian Twists (each side)
15 MB Seated Press
10 Plank Push-ups
5 Getups with Medball
50 Hollow Rocks (no medball)

@ 10 minutes, rest 5:00 then right into CONDITIONING

Conditioning: 7 Rounds, each round 2:00 continuous running clock
15 Box Jumps 24/20
AMRAP Wall Ball with remaining time

 

The Program

1. Strength and WOD

2. Push Press
2×5 @ 65-70%
2×3 @ 75-80%
2×1 @ 85-90%
2×1 @ 91-95%
Rest 3 minutes exactly between sets and after last then:

3. EMOM 8m, Back Squat (low bar)
3 reps all between 85-95%, speed focus