Tuesday 21.3.17

CrossFit EMOM 10

1 squat clean

*Start at 50% of 1RM. Add small weight every minute until you have reached a tough single EOMOM 10 (5 total sets) 5 reps @ 55-65% 1RM clean and jerk

*don't build weight - stick to your percentage and work on barbell recycling efficiency

AMRAP 10 100m run 5 hang power clean @ 60/42.5kg 7 shoulder to overhead @ 60/42.5kg 9 box jumps @ 24/20"

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Conditioning

3 Rounds for reps:

AMRAP 2

18/12 cal AB

Max Rep Barbell Thrusters in remaining time

Rest 2 minutes between sets

Rest 2 minutes then

For time

1000m row

Rest 1 min

300m run 30 wall balls @ 9/6kg 30 goblet squats @ 32/24kg 30 box jumps @ 24/20" 30 toes to bar 60 double unders

Rest 3 minutes

1000m row