Wednesday the 1st

7

I.
Every 90s,(10 sets) of:
Power Clean + Hang Clean + High Hang Clean
Sets 1-3: 60, 62, 65%
Sets 4-6: 65, 67, 70%
Sets 7-8: 70, 72, 75%
Sets 9-10: 75, 77, 80%
II.
Front Squat 5×5 reps @ 72%
III.
AMRAP (7)
1 Hang Squat Clean (185/125#)
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . etc.
-rest 7 minutes-
IV.
AMRAP (7)
1 Hang Squat Clean (135/95#)
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . etc.
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Filed under amrap, chipper, coaching, crossfit, crossfit affiliate, Crossfit box, crossfit military, fitness, Oly, strength & conditioning, WOD

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