Tuesday the 7th

08

***

Intro to CrossFit Class this Thursday @ 1500

Reserve your Spot!

***

I.
Every 90s, (8 sets):
Halting Clean Deadlift + Hang Clean + Clean (^)
II.
EMOM
Back Squat
Set 1 – 1 x 40%
Set 2 – 50%
Set 3 – 60%
Set 4 – 70%
Set 5 – 80%
Every 2 minutes:
Set 6 – 85%
Set 7 – 90%
Set 8 – 95%
Set 9 – 80% Back Squat x ME
III.
Four Rounds
100m Farmer’s Carry (pair- 53/35#)
15 Chest-to-Bar Pull-Ups
25 Wall Ball Shots (20/14 lbs)
35 Russian Kettlebell Swings (32/24 kg)
Rest 1 minute
IV.
(a) Good Mornings 3 x 7
(b) Weighted Step-ups 3 x 8
***

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Filed under coaching, crossfit, crossfit affiliate, EMOM, Power Lifting, WOD

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