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"
------------------------------
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