Friday the 30th

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I.
EMOM (ME)
1 Front Squat +  1 Jerk
Minute 1 – 175/125#
Minute 2 – 185/135
Minute 3 – 195/145
Minute 4 – 205/155
Minute 5 – 215/165
…and so on until you fail an attempt. No second chances.

II.
25 Shoulder to Overhead (115/75#)
5 Muscle-Ups/11 H2B
20 Shoulder to Overhead
4 Muscle-Ups/9 Ring Dips
15 Shoulder to Overhead
3 Muscle-Ups/7 C2B
10 Shoulder to Overhead
2 Muscle-Ups/5 H2B
5 Shoulder to Overhead
1 Muscle-Up/3 Ring Dips

III.
Every 90s (7 sets):
Back Squat
Set 1 – 6 reps @ 60%
Set 2 – 4 reps @ 70%
Set 3 – 2 reps @ 80%
Set 4 – 1 rep @ 85%
Set 5 – 2 reps @ 80%
Set 6 – 4 reps @ 75%
Set 7 – 6 reps @ 65%

IV.
AMRAP (8)
5 Pull-Ups
10 Push-Ups
15 Air Squats

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Filed under amrap, benchmark, coaching, crossfit, EMOM, fitness, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

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