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