19/12/2015 Crossfit Adv

Warmup: 7 Stations for 50sec 10 sec for change:
1: Assault Bike
2: Wallballs
3: Burpee Bar Touches
4: Row
5: Pushups
6: Jumpsquats
7: Suspinated Barbell Rows (30/20)

3min for break buildup barbells

Strength:
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean + Jerk @ 65-70% of 1 RM

2 min break

Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk
*Sets 1-4 = 2 reps @ 70-90% (building)
*Sets 5-6 = 1 rep @ 90-100%

followed by

Every 2 minutes, for 6 minutes (3 sets):
4-Stop Clean Deadlift x 1 rep (110% – 120 % of 1RM C&J)
(pause for 2 seconds at 4 cm off the floor, mid-knee, mid-thigh, high hang)

D2.
Every minute, on the minute, for 20 minutes:
Front Squat x 1 rep @ 83-88%

Conditioning:
A/B/C AFAP (do A, B,C as a sep. WOD)

A: 2000 m Row (note result)
B: 100 Burpees over the Barbell (note result)
C: 50 DB Snatches (go heavy) (note result)

 
Comments
 
Comments

No comments yet.

Leave a Reply