Wednesday the 17th

54(r)

I.
50 Bar facing burpees

II.
EOMOM for 10 minutes (5 rounds)
4 (t&G) power snatch (75%+)

IIIa. 
8-7-6-5-4-3-2-1
Shoulder to OH 135/95lbs
CTB pull-ups
Box jumps 24/20″
IIIb. In the five minutes directly following: 5RM shoulder to OH.

IV.
3 Rounds
30 Double-unders
15 Hang power cleans 135/100#
20 Double-unders
Rest 1 minute

V. Then, depending on your weaknesses, choose ONE of the following:

Va.
4 Rounds
Row 650m
Rest 1 minute

Vb.
10-15-20
Bike calories
Toes to bar

Advertisements

Leave a comment

Filed under amrap, crossfit, EMOM, fitness, 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