Thursday the 19th

I.
3 Rounds (NFT)
7 Tall Jerks
30 DUs
10 Kipping Ring Dips

II.
Six Sets
3 Clean + 1 Split Jerk (70%+)

III.
Row 32 Calories
20 Back Squats 205/165/135#
Row 24 Calories
15 Back Squats
Row 16 Calories
10 Back Squats

IV.
4 Rounds
100m Run
10 Snatch 135/115/95#
Rest :60

V.
3 Rounds (NFT)
30s Dead Hang from Pull Up Bar
5 Stand-ups (25#)
30s Paralette/Box L Hold

Advertisements

Leave a comment

Filed under 3 Rounds, accessory work, chipper, crossfit, fitness, metcon, 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