Monday the 24th

Me_Farmer's Walk

I.
Every 90s, (5 sets):
Jerk x 1 rep @ 75-85%
II.
Back Squat
Set 1 – 5 reps @ 50% of 1-RM
Set 2 – 3 reps @ 65%
Set 3 – 1 rep @ 75%
Set 4 – 3 reps @ 70%
Set 5 – 3 reps @ 75%
Set 6 – 2 reps @ 80%
Set 7 – 5 reps @ 70%
Set 8 – 2 reps @ 90%
Set 9 – 5 reps @ 70%
Set 10 – 5 reps @ 70%
III.
60 Calories Row
Rest until the running clock reaches 4:00, and then…
IV.
Three rounds
20 HS Step-ups (45/25#)
10 Squat Snatches (135/95#)
V.
For completion, not time:
20 Strict Chin-ups
400 Meter Farmer’s Carry (70+/53+# per hand)
10 Strict Chin-ups

Advertisements

Leave a comment

Filed under crossfit, fitness, Olympic Weightlifting, Power Lifting, 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