MONDAY

Core Conditioning (915-10am)

Core : 10 Rounds
5 Side Plank Hip Raises (each side)
5 Russian Swings, heaviest able (make this challenging)
5 Toes to KB
5 Plank Push-Ups (Each arm)

WOD : For Time
150 Double Unders/300 Singes
50 Burpee Box Jumps 24/20

CrossFit

Strength : Back Squat (low bar)
6 sets of 3 reps, rest EXACTLY 2:00 between sets

WOD : For Time
Run 800m
20 Squat Clean and Jerk 165/115

15 minute time cap

S : 115/75
L1 : 135/95

Rx+ : 225/155

Weightlifting:
1. Power Clean, 8×2, rest 90s between sets
2. SkWAT Team work

SkWAT Team : 3×3 Front Squat, heaviest able, working quickly

The Program

1. Strength : Back Squat (low bar), Front Squat
– Get both done during class strength time. Work quickly

a. Back Squat
6 sets of 3 reps, rest EXACTLY 2:00 between sets
then
b. Front Squat
3×3, heaviest able, work quickly

2. WOD : For Time
Run 800m
20 Squat Clean and Jerk 225/155

– make the weight a struggle. There will be a 15 minute time cap on this. 800m run is anything from 3-5 minutes, so use this as a chance to work with heavy ass weight!

3. Accessory Work
a : 4×5 (each leg) barbell front rack step ups, 20/16″, rest as needed
b : 4×3 box jump, highest able with no mid-step, rest as needed