Wednesday the 5th

I.
Front Squat (14 minutes)
Set 1 – 3 reps @ 85-90%
Set 2 – 2 reps @ 90-95%
Set 3 – 1 rep @ 95-102%
Set 4 – 3 reps @ 90-95%
Set 5 – 2 reps @ 95-102%
Set 6 – 1 rep @ 105+%
II.
Every 90s (10 sets)
1 Clean
Sets 1-2 – 70-75%
Sets 3-4 – 75-80%
Sets 5-6 – 80-85%
Sets 7-8 – 85-90%
Sets 9-10 – 90-95%
III.
Every 3 minutes, for 18 minutes (6 sets):
Row 400 Meters
5 Box Jump-Overs (24/20″)
1 Clean*

(*you can change weight on clean and make multiple attempts, but your score will be the sum of heaviest single clean for each set)

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Filed under Conditioning, CroosFit, strength & conditioning, WOD

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