Tuesday the 7th

unnamed-1

I.
Three Rounds (Not for Time)
Row 800 Meters
3 Muscle-Ups
10 Strict Toes to Bar
60 Second Nose-to-Wall Handstand Hold
II.
Pause Jerk
(dip and hold for 2 seconds, then jerk)
Set 1 – 3 reps @ 60%
Set 2 – 2 reps @ 70%
Set 3 – 2 reps @ 80%
Sets 4-8 – 1 rep @ 90+%
III.
Push Press 3 x 4 (build-up to heavy)
IV.
AMRAP (7)
6 Strict Handstand Push-Ups
8 Burpees
7 Ring Dips

***

Advertisements

Leave a comment

Filed under amrap, crossfit, fitness, 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