Monday April 28, 2014

Posted on Apr 27, 2014 | 0 comments

Strength:

In 20 Minutes, work up to a 1 Rep MAX back squat…

Then perform 2 sets of 3 reps at 80% of that 1 RM….

WOD:

21-15-9

Hang Clean 155#/105#

Burpee to a 45# plate

15-12-9

Push Jerk 135#/95#

Burpee to a 45# plate

9-6-3

Overhead Squat 95#/65#

Burpee to a 45# plate

 

There is no rest between couplets. Use same bar for all 3 and change weight accordingly.

 

CrossFit MELT:

For time:

24-21-18-15-12-9-6-3

Kettlebell Swings

Goblet Squats

Sit-ups

*Run 250m after each round