Ballston CrossFit » Monday, July 23, 2018

Monday, July 23, 2018

Overview of Week:

Monday: Bench Press
Tuesday: EMOM 30
Wednesday: Back Squat
Thursday: Muscle Ups
Friday: Shoulder to Overhead Complex
Saturday: Overhead Squat
Sunday: 3 position Cleans

Strength:

Bench Press
5 Sets of 7
Start at 60% and build over the course of 5 sets
Super-Set each set with 10 alternating pistols or appropriate pistol scale

Conditioning:

2 RFT:
100 Double-Unders
10 Thrusters (155/105) (Fx: 135/95) (Rx+: 185/125)

Post-WOD Finisher:

3 sets, for max reps:
60 sec. of DB Skull Crushers
60 sec. Rest

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