Tuesday the 21st

SSC_0269

I.
(a) Muscle-Ups 3 x 5
(b) Nose-to-Wall Handstand Hold 3 x 60s
(c) L-Sit 3 x 30s
II.
Jerk Balance 3 x 3 reps
III.
Jerk
Set 1 – 3 reps @ 60%
Set 2 – 2 reps @ 70%
Set 3 – 2 reps @ 80%
Sets 4-8 – 1 rep @ 90+%
(prioritize mechanics over load.)
IV.
(a) 3 x 30 seconds of Handstand Push-Ups
(b) 3 x 30 seconds of Rest
Followed immediately by…
(a) 3 x 30 seconds of RingDips
(b) 3 x 30 seconds of Rest
Followed immediately by…
(a) 3 x 30 seconds of Push-Ups
(b) 3 x 30 seconds of Rest
Followed immediately by…
1000m Row

***

Advertisements

Leave a comment

Filed under crossfit, fitness, Olympic Weightlifting, skill practice, 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