FRIDAY

 

Core Conditioning (Woburn)

 

Core : Stacey’s Funhouse

 

WOD : 21-15-9

Burpees
Situps
Box Step Overs 24/20 holding KB at chest, 53/35
Hollow Rocks
Shuffle Sprints, 6′
Power Clean, 45/35 barbell

 

 

CrossFit

 

Strength : Clean (and Jerk)
Find a 1 rep max in 15-20 minutes. Once jerk fails continue with clean

– Canal Park only clean during 12pm and 430pm classes

 

WOD : 40 Squat Clean + Jerk 155/105
– E90S perform 3 box step overs 30/24 (total not each leg)

 

S : 95/65
L1 : 135/95

 

Rx+ : 185/135

 

* 16m time cap. Pick a challenging weight. Singles is OK

 

 

The Program

 

1. Strength and WOD Rx+

 

2a: 4×3 Clean Pull with 3 second pause at launch position, rest :60
2b: 4xME or 20s L Sit Hold chin over bar, rest :60

 

3: High Bar Back Squat
7×2, all heavy