Monday the 23rd

maxresdefault-1

I.
Mobility: Shoulders
3 Rounds
10 HS Plate Climbs
14 Dumbbell Snatch (Light)

II.
AMRAP (90s)
Power Snatches @80% of your 1RM

III.
20 Kipping Handstand Push-Ups (Open Standard)
25 Power Snatch 95/65#
50 Toes to Bar
25 Overhead Squats
20 Kipping Handstand Push-Ups

IV.
AMRAP (7)
Bike 2.5k (or Row 1250m)
Max Bar Muscle Ups in remaining time

Advertisements

Leave a comment

Filed under 3 Rounds, accessory work, crossfit, 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