Thursday the 15th

I.
3 Rounds
7 Good Mornings
200m Row
14 Mason twists

II.
Back Squat- 5×5 @ 90% of your 5RM.

III.
3 Rounds
15 Push Press 95/65#
10 Bar Facing Burpees
15 Sumo DLHP 95/65#
10 Bar Facing Burpees

IV.
Power Clean Singles @65% – Drop and Reset.
5 Rounds for Total Max Reps:
:30 on
2:00 off

V.
3 x AMRAP (3)
15 Wallballs 20/14#
10 Calorie Row
5 Bar Muscle Ups
Rest 60s
(Continue where you leave off each round.)

Advertisements

Leave a comment

Filed under accessory work, amrap, crossfit, fitness, Olympic Weightlifting, Power Lifting, 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