Eleventh Element -Crossfit Hilliard

Squat day= strong day! Great work today fam on getting after some heavy singles. BUILT FOR BRAD burner also hit hard to wrap up the session.
BACK SQUAT
5-3-1, 5-3-1 (5+ volume set)
Conditioning;
For time;
42 Air Squats
21- DB suitcase deadlifts (R hand)
21- Burpees
21- DB suitcase deadlifts (L hand)
30- Squats
15- DB suitcase deadlifts (R hand)
15- Burpees
15- DB suitcase deadlifts (L hand)
18- Squats…9/9/9

Rx 40/25…Rx+ 50/35

WEDNESDAY… Lock in! Let’s go!!! Midweek cardio session and core work. No excuses today. Give yourself 1 hour to train up, break a sweat and get better. See you at the gym.

🔥UPPER MONDAY 🔥
Bench Press
7 sets (every 2:45)
5 reps @ 75%
3 reps @ 80%
1 rep @ 85%
5 reps @ 80%
3 reps @ 85%
1 rep @ 90%
…
5+ reps @ 70%
10 minute AMRAP
Buy in: 30/20 cal Bike
Remaining time;
10- Push Ups
5- R arm KB clean & Press
5- L arm KB clean & Press
15- face pulls

Rx 53/35…. Rx+ 70/44

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Nice little Saturday Partner workout;
Alternate rounds;
10 rounds
3- bar facing burpees
5- push jerks (115/85)
7- pull-ups
9/7- cal Bike

Into…

10 rounds
5- box jumps (24/20”)
10- bent over row (115/85)
10- GHD sit ups