Wednesday the 19th

oly

***
I.
Every 2 minutes, for 10 minutes (5 sets):
Clean + Front Squat + Jerk @ 85% of your 1-RM C&J
II.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
Set 1 – 8 reps @ 55%
Set 2 – 6 reps @ 65%
Set 3 – 4 reps @ 75%
Set 4 – 2 reps @ 85%
Set 5 – 2 reps @ 92%
Set 6 – 2 reps @ 98%
III.
400m Farmer’s Carry (AHAP)
IV.
Every minute, on the minute, for 18 minutes:
Minute 1,4,7, 10,13, 16 – 10 Burpee Box Step-Overs
Minute 2,5,8,11,14,17 – 20 Double-Unders + 10 Thrusters (75/55 lbs)
Minute 3,6,9,12,15,18 – 15 Strict Pull-Ups

POST

Advertisements

Leave a comment

Filed under CroosFit, metcon, Oly, 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