19 Dec 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
5-3-1 Wk10 (Back Squat)
5x 45,95,102,122,145,155
3x 175,195
CrossFit08844
2x5 Clean?Jerk/Hang P Snatch/OHS
WOD 1
Clean & Jerk
Minute 1: 12 Cleans (65#)
Minute 2: 12 Jerks (65#)
Minute 3: 9 Cleans (85#)
Minute 4: 9 Jerks (85#)
Minute 5: 6 Cleans (105#)
Minute 6: 6 Jerks (105#)
Minute 7: 3 Cleans (125#)
Minute 8: 3 Jerks (125#)
Rest 3 minutes
WOD 2
EMOTM for 8 minutes
Hang Squat Snatch
2x45,55
6x1x65
5-3-1 Wk4 (Bench)
5x 45,65,72,95,107,117,135,155
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment