Friday the 28th

24

I.
EMOM (5)
Front Squat
Set 1 – 2 @ 50%
Set 2 – 2 @ 55%
Set 3 – 2 @ 60%
Set 4 – 1 @ 65%
Set 5 – 1 @ 70%
II.
Every 90s(5 sets):
Front Squat
Set 6 – 75% x 1
Set 7 – 80% x 1
Set 8 – 85% x 1
Set 9 – 90% x 1
Set 10 – 90+% x 1
III.
Every 90s (10 sets):
Clean Pull + Hang Clean + Clean + Jerk @ 60-80% (build-up)
IV.
1RM (12)
Back Squat
V.
Every 90s (3 sets):
Back Squat x 3 reps @ 80% of today’s 1RM
VI. (optional)
Three Rounds
500m Row
2 minute Rest

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

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