Tuesday the 23rd

planks

I.
Every 30 seconds, for 15 minutes (10 sets of each):
Interval 1 (30s) – Drop Snatch x 1 rep
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep
Perform all movements at 65-70%
II.
EMOM (10)
Strict  Press x 1 rep : 55, 65, 70, 75, 80, 85, 90, 92, 95, PR.
then…
Two sets of:
Strict Press x ME @ 75% of today’s 1-RM
III.
AMRAP (12)
3 Power Snatches (155/105 lbs)
6 Overhead  Lunges (155/105 lbs)
9 Ring Dips
IV.
3 Rounds
a) Bent-Over Barbell Row x 7
b) Plank x 60s
V. (optional)
400m Farmer’s Carry (Dual DB 55/35#)
***
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Filed under amrap, crossfit, fitness, metcon, Oly, strength & conditioning, WOD

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