Monday the 9th

Clean 5 x 3 (build-up)

EMOM (8)
Front Squat x 3 reps @ 75%

3 Unbroken Power Cleans (225/145 lbs)
3 Bar-Facing Burpees
6 Unbroken Power Cleans (205/135 lbs)
6 Bar-Facing Burpees
9 Unbroken Power Cleans (185/125 lbs)
9 Bar-Facing Burpees
12 Unbroken Power Cleans (135/95 lbs)
12 Bar-Facing Burpees
You may rest the barbell in the front-racked position, but if it stays on the floor any longer than one second, you must start the set over. 

Row 1000 Meters
50 Chest-to-Bar Pull-Ups
30 Thrusters (95/65 lbs)

V. (Extra Credit)
Run 3 x 800 Meters



Leave a comment

Filed under crossfit, EMOM, fitness, Olympic Weightlifting, strength & conditioning, WOD

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ 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 )


Connecting to %s