Wednesday the 4th

IMG_8389

I.
Every 90s, (6 sets):
Front Squat x 2 reps
Sets 1-2 – 65-70%
Sets 3-4 – 70-75%
Sets 5-6 – 75-80%
II.
Every 90s, for 12 minutes (8 sets):
1 Clean (Loading per set: 50, 55, 60, 65, 70, 75, 80, 80)
Immediately followed by…
3 Cleans @ 70-75% of 1-RM
6 Cleans @ 65-70%
9 Cleans @ 60-65%
Use one barbell, change your own weights.
III.
Row 1000 Meters
20 C2Bs
Row 750 Meters
15 Ring Dips
Row 500 Meters
12 HR Push-ups
Row 250 Meters
09 H2Bs
IV.
Barbell Hip Thrusts 3 x 10 reps
Ring Row 3 x 10 reps
Back Extensions 3 x 8 reps
***

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

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