Wednesday 21.2.18
CrossFit
Squat clean
Build to a heavy single in 10 minutes
Every 2 minutes for 12 minutes (6 total sets)
2 sets of 8 reps
2 sets of 5 reps
2 sets of 3 reps
*start of 55% of A. and build across
**squat clean – touch-and-go reps
Five rounds
AMRAP 90 seconds
6 hang clean & jerk @ 52.5/35kg
12 toes to bar
In remaining time, max double unders
Rest 90 seconds between rounds
Score is total double unders
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Conditioning
5 sets for times
10/7 cal AB
6 bar-facing burpees
6 thrusters @ 42.5/30kg
Rest 2 minutes between sets
*90 second time cap each set
Rest 5 minutes
5 sets for times
10/8 cal row
6 box-facing burpee box jump-overs @ 24/20”
6 power cleans @ 52.5/35kg
Rest 2 minutes between sets
*90 second time cap each set