MONDAY

 

Core Conditioning (Woburn)

 

Core : 80 Lemons

– EMOM 5 Push-Ups

 

 

Conditioning: For Time

 

Run 1000m
48 Burpees
rest 5:00
Row 1000m
48 Box Jumps 24/20 (full stand)

 

 

 

CrossFit

 

Strength : Squat Clean 

E90S for 10 Sets, 50-90%
then E90s for 5 sets, 1 heavy rep

 

 

WOD : EMOM …
13 Burpees

 

S : 8 Burpees
L1 : 10 Burpees

 

Rx+ : 16 Burpees

 

Cap at 10 minutes.

 

If you cannot complete the work as written, you are finished. Score is completed rounds + reps.

 

 

The Program 

 

1. Strength and WOD Rx+

 

2. High Bar Back Squat
Find a 2 rep max in 15 minutes. Minimum 7 working sets.

 

3a: 4×5 DB bent over row TO hang DB squat snatch, rest :60s
3b: 4×5 SLOW strict TTB, rest :60s