Full Schedule at both gyms on Friday. In- House competitors should take the day off

FRIDAY

Core Conditioning (Woburn)

Core : 8 minute AMRAP

8 Situps
4 Strict Toes to Bar
12 Barbell Good Mornings
16 Straight Leg Hip Rolls

Conditioning : 15m AMRAP
5 Jumping Pull-ups
10 Medball Floor Press 20/14
15 Jumping Split Jumps

CrossFit

Strength : Hang Power Clean
3-3-3-1-1-1

WOD : Complete the required work in each round as long as possible. Each round :30 on, :30 off.

– When clock starts perform 400m run. At 3:00 begin first round of hang clean + 1 jerk:

 
– 5 Rounds per movement for 1st 3 movements, then AMRAP for Burpees

1) 3 Hang Power Clean + 1 Jerk 155/105

2) 5 Thruster (from floor)

3) 7 Pull-Ups (if you usually use bands use 

4) 9 Burpees

– Go until you can’t finish the allotted work in 30s. Score is total completed rounds + reps finished before failure. 

S: 75/55, Jumping Pull-Ups
L1: 135/95, Jumping CTB Pull-Ups

Rx+ : 185/135, CTB Pull-Ups

The Program

1. Strength and WOD Rx+

2. EMOM 20m : High Bar Back Squat
1 rep @ speed + 1 rep with 5 second pause + 1 rep @ speed

3a. 4x 10 Push-ups +  30′ HS Walk + 3 FS HSPU, rest :30
3b. 4×1 min Airdyne Sprint, rest 2:00