Tuesday the 28th

7
I.
Every90s, (10 sets):
Clean x 1 (build up to 1RM)

II.
EMOM (5)
Back Squat
Set 1 – 40% x 1 rep
Set 2 – 50% x 1 rep
Set 3 – 60% x 1 rep
Set 4 – 70% x 1 rep
Set 5 – 80% x 1 rep

and then…

Every 90s:
Sets 6-8 – 85% x 3 reps

III.
AMRAP (6)
10 Burpee Box Jump-Overs (24″/20″)
15 Ring Dips
20 Wall Ball Shots (30/20 lbs)
30 Double-Unders

IV. (Rest 4 Minutes, then:)
AMRAP (6)
10 Burpee Box Jump-Overs (24″/20″)
15 Ring Dips
20 Wall Ball Shots (30/20 lbs)
30 Double-Unders

***

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Filed under amrap, crossfit, fitness, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

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