Friday the 2nd

4

I.
EMOM(5)
Front Squat
Set 1 – 2 reps @ 55%
Set 2 – 2 reps @ 60%
Set 3 – 2 reps @ 65%
Set 4 – 1 rep @ 70%
Set 5 – 1 rep @ 75%
II.
Every 90s, (3 sets):
Front Squat
Set 6 – 80% x 1 rep
Set 7 – 85% x 1 rep
Set 8 – 90% x 1 rep
III.
In 15 minutes build up to 80-85% Clean & Jerk, and then:
10 Clean & Jerks @ 75% (for time)
IV.
Every 90s,(5 sets):
05 Back Squat @ 70%
V.
Against a 5-minute running clock (cap):
Row 750 Meters
Farmer’s Carry (pair- 53/35) for max distance

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

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