Thursday the 11th

25

I.
Every minute, on the minute, for 12 minutes:
(a) Minute 1, 4, 7, 10 – Strict Handstand Push-Ups x 04-08
(b) Minute 2, 5, 8, 11 – L-Seated Dead Hang x 30-45s
(c) Minute 3, 6, 9, 12 – Unbroken Double-Unders x 30-40
II.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85
III.
Strict Overhead Press
Set 1 – 5 reps @ 50%
Set 2 – 5 reps @ 60%
Set 3 – 5 reps @ 70%
Set 4 – 3 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 3 reps @ 90%
Set 7 – 10 reps @ 70%
IV.
Every 6 minutes, for 18 minutes (3 sets):
Run 300 Meters
10 Alternating One-Arm DB Snatch (55/35#)
12 Ring Dips
Run 300 Meters

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Filed under crossfit, EMOM, fitness, Olympic Weightlifting, WOD

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