Thursday 7.12.17

CrossFit

Squat snatch

EMOM 16

1-4: 5 touch-and-go reps @ light weight

5-8: 3 touch-and-go reps @ light/moderate weight

9-12: 2 touch-and-go reps @ moderate/heavy weight

13-16: heavy singles

Every 2 minutes for 16 minutes (8 total sets)

125/100m row

4 hang power cleans @ 60/42.5kg

6 burpee box jump-overs @ 24/20”

*sprint each set

------------------------

Conditioning

EMOM 14

Even: 250/200m row

Odd: 5 squat cleans @ 60/42.5kg

Rest 5 minutes

4 sets

AMRAP 1:30

6 hang power snatch @ 35/25kg

8 burpees over the bar

In remaining time max cal row

Rest 1 minute between sets

Rest 5 minutes

4 sets

AMRAP 1:30

6 power cleans @ 52.5/35kg

6 box jump-overs @ 24/20”

In remaining time max cal AB

Rest 1 minute between sets

Rest as long as possible

In teams of 2, I-go-you-go

4 rounds

15/12 cal row (ALL OUT)

8 burpees

10/8 cal AB (ALL OUT)

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