Wednesday the 8th

Games2013_LindseyValenzuelaon13.2 _Rotator

O:

1) 8:00 to work to a 2rm Power Clean & Push Jerk (1 CL & 1 PJ for 2 reps, touch & go reps)
2) 3XME T&G Power Cleans & Push Jerks @ 80% of max from #1 – rest as needed.

S:

1a) Back Squat: 1X8@70%, 1X8@75%, 1X5@80%, 1X5@85% ­ quick up and down with no pause every set;

1b) 4X10 UB Max Deficit HSPU (largest deficit to complete 10 UB reps) – rest.

C:

(rest is mandatory and should be exact)

30 UB Wall Balls 20/14#
Rest 1:1
20 UB Wall Balls 20/14#
Rest 1:1
50 6″ Target Burpees
No rest
20 UB Wall Balls 20/14#
Rest 1:1
30 UB Wall Balls 20/14#

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Filed under crossfit, Oly, strength & conditioning, WOD

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