Wednesday 5-15-19

To a great mind, nothing is little.
— Sherlock Holmes

Crossfit

Strength

a) Work to 1RM Squat Clean

b) 6 min EMOM:

2x Squat Clean @ 80%

Conditioning

12 min AMRAP:

Sled Push 25m

20x Plank Knees to Elbows

20x Kettlebell Swings

100m Farmers Carry

Recovery

3-5x Jefferson Curl

Overhead Wall Stretch

Bretzl

Endurance

1) 5 Rounds:

8/8x Single Arm Dumbbell Z-Press

4/4x 3 Point Dumbbell Row

Rest as Needed


2) 20-15-10-5 Reps for time:

Box Jumps

Ball Slams

Abmat Situps

*run 200m after each set, workout ends with 200m run

3) 2 Rounds:

30 Second Plank March

30 Second Plank Knees to Elbows

15 Second Hollow Hold

1 Minute Rest