Tuesday the 9th

7
I.
Every 90s, (8 sets):
Front Squat + Jerk
(build up to 1 rm)
II.
Every 90s,(8 sets):
Push Press
(build up to 1 rm)
III.
Run 300 Meters
21 Handstand Push-Ups*
Run 300 Meters
15 Handstand Push-Ups*
Run 300 Meters
9 Handstand Push-Ups*
*Complete a 100 meter penalty lap for every time you break your handstand push-ups.
IV.
(a) Weighted GHRs 5 x 5
(b) Weighted Push-Ups 5 x 5 reps

V. (Extra Credit)
ME Burpees (2 minutes)

POST

Advertisements

Leave a comment

Filed under amrap, crossfit, 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