Wednesday the 24th

2010
I.
Every 90s (10 sets)
Power Clean + Hang Clean + High Hang Clean
Set 1: 50%
Set 2: 55%
Set 3: 57%
Set 4: 60%
Set 5: 62%
Set 6: 65%
Set 7: 67%
Set 8: 70%
Set 9: 72%
Set 10: 75%
II.
Front Squat 4 x 5
 4,1,1 tempo: Start @ 70% and increase lightly.
III.
9, 7, 5 (10 minute cap)
185/135 lb Hang Squat Clean
Bar Muscle-Up
-no additional rest after 10 minutes… go straight to IV.-
IV.
3 Rounds
30 Wall Ball Shots (30/20 lb)
20 Chest-to-Bar Pull-Ups
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Filed under crossfit, fitness, Oly, strength & conditioning, WOD

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