Thursday the 17th

6a00d8341bf90553ef0167677d60ea970b

O:

1) Snatch: Work to a 3rm (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest as needed

2) Snatch Balance: Work to a 3rm – 1X3@95%, 1X3@90%, rest as needed

S:

1) Back Squat: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% – rest as needed

2) Front Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest as needed

C:

25 Ring Rows
15 Hang Clean to Thrusters 135/95#
100m run
20 Box Jumps 30/24″
10 Hang Clean to Thrusters 135/95#
100 m run
15 Box Jumps 30/24″
5 Hang Clean to Thrusters 135/95#
100 m run
10 Box Jumps 30/24″
25 Ring Rows

POST

Advertisements

Leave a comment

Filed under Conditioning, crossfit, Oly, Strength, WOD

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s