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

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

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

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