Tuesday 12.12.17
CrossFit
Cleans
5 sets of 1.1.1
Rest 10 seconds between reps
Rest 2 minutes between sets
For max unbroken reps
Power clean @ 70/50kg
Rest 2 minutes
Power clean @ 60/42.5kg
Rest 2 minutes
Power clean @ 42.5/30kg
*A set terminates at any point that the barbell is rested on the floor or in the front rack for more than one full breath
In teams of 2
I-go-You-go
AMRAP 15
15 wall balls @ 9/6kg
7/10 cal AB or 12/9 cal row
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Conditioning
6 rounds for times
250m row
100m Farmers Walk AHAP
*no rest between sets
*note times for each 250m row
Rest as needed
2 rounds
AMRAP 4
10 hang squat clean @ 52.5/35kg
10 wall balls @ 9/6kg
10 burpees
Rest 2 minutes
AMRAP 3
10 shoulder to overhead @ 52.5/35kg
10 double unders
10 push ups
Rest 2 minutes
AMRAP 2
10 front-racked lunges @ 52.5/35kg
10 kettlebell swings @ 24/16kg
Rest 2 minutes
Repeat