Wednesday the 5th

games2012_sc_midday_rotator_ajabarto

I.
3 Rounds
Row 200m
10 light Snatch Balance
14 Mason Twists

II.
Snatch – 6×3 @70%

III.
EMOM (10)*
20  Sit Ups
10 Deadlifts
*Alternate Movements
Deadlift weight will be chosen by the athlete. It can fluctuate from set to set, but all 5 sets of 10 should be unbroken

IV.
3 Rounds 
Bike 15 calories
7 Muscle Ups (14 Ring Dips)
Rest 60s

V. 
21-15-9
Burpees
Kettlebell Snatch 70/53#
Chest to Bar Pull Ups

 

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Filed under crossfit, EMOM, fitness, Olympic Weightlifting, strength & conditioning, WOD

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