Monday the 19th (@1515)

^cs2

I.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 85%
Deficit Strict Handstand Push-Ups x 4 reps
II.
EMOM (10)
Hang Clean + Jerk @ 80%
III.
185/135 lb Ground to Overhead x 10 reps
Rest 60 seconds
155/105 lb Ground to Overhead x 10 reps
Rest 60 seconds
135/95 lb Ground to Overhead x 10 reps
IV.
5 Rounds
40 Unbroken Double-Unders
20 Wall Ball Shots (30/20 lb)
10 Chest-to-Bar Pull-Ups
30 s Rest

V. (Extra Credit)

1200m run (change tempo every 400m)

POST

Advertisements

Leave a comment

Filed under crossfit, Olympic Weightlifting, 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