141029

By 10/28/2014 wod No Comments

Strength:

1. Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

Conditioning:

3. 15 Min. EMOM –

Min 1 – 15/12 Calorie Row (ladies 12 calories)
Min 2 – 8 Snatches (full) 135/95#
Min 3 – 40 Double-Unders

BB Club:

2. 3xME muscle ups – full recovery between sets

Outlaws:

BBG:

4X5 @ 80% (of 5rm) Back Squats – rest 2:00 between each set

Conditioning:

1:00 Nose & Toes Hold (or 50′ HS Walk)
21 Deadlifts 225/155#
21 Push Press 95/65#
15 Deadlifts 225/155#
15 Push Press 95/65#
9 Deadlifts 225/155#
9 Push Press 95/65#
1:00 Nose & Toes Hold (or 50′ HS Walk)

 

Our Partners

  • crossfitjournal
  • tough
  • tough