Friday the 6th

tf31

I.
Every 90s,(5 sets, Build-up):
Snatch Push Press + Overhead Squat
II.
Every 90s, (10 sets):
Snatch
Set 1 – 2 reps @ 50%
Set 2 – 2 reps @ 55%
Set 3 – 1 rep @ 60%
Set 4 – 1 rep @ 65%
Set 5 – 1 rep @ 70%
Set 6 – 1 rep @ 75%
Set 7 – 1 rep @ 80%
Set 8 – 1 rep @ 85%
Set 9 – 1 rep @ 90%
Set 10 – 1 rep @ 90+%
III.
Four Rounds
Back Squat x 4.4.4.4
IV.
Row 1800 Meters
50 Chest-to-Bar Pull-Ups
20 Hang Power Snatches (135/95 lbs)

Advertisements

Leave a comment

Filed under crossfit, fitness, Olympic Weightlifting, 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