Thursday the 6th

FCF_WOD_20120514

O:

1) 12 min to work to a max 3-Position Clean (1. Hi-Hang – shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang – just above knee. Low-Hang – 2″ from the floor. ) + 1 Jerk.

2) EMOM for 5:00 – 1 3-Position Clean + 1 Jerk @ 80% of max from #1.

S:

1a) 4X5 Weighted Strict Ring Dips (DB between legs) + ME Kipping Ring Dips (drop DB, while still in support pos on rings, & begin ME Kipping) – heaviest possible, rest 90 sec.
1b) Back Squat: 4X8@80% – quick up and down with no pause every set, rest 90 sec.

C:

7 rounds

30 sec. ME Power Snatches 135/95#
30 sec. Rest
30 sec. ME Row for Cals
30 sec. Rest
30 sec. ME Box jumps (24/20″)
30 sec. Rest

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Filed under crossfit, fitness, Oly, strength & conditioning, WOD

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