Monday the 3rd

I.

Every two minutes, for 16 minutes (8 sets):
Back Squat
Set 1: 5 reps @ 55%
Set 2: 5 reps @ 65%
Set 3: 3 reps @ 75%
Set 4: 2 reps @ 85%
Set 5: 2 reps @ 90%
Set 6: 1 rep @ 95%
Set 7: 2 reps @ 90%
Set 8: 1 rep @ 90%
II.
Against a running clock, perform the following:
A.
21, 15, 09
Thrusters (95/65#)
Pull-Ups
Rest until the clock hits 10:00;
B.
Five rounds
10 KB Walking Lunge (53/35#)
10 Burpees
Rest until the clock hits 20:00;
C.
30 Clean & S2O (135/95 #)

POST

Advertisements

Leave a comment

Filed under benchmark, crossfit, fitness, strength & conditioning, 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