Friday October 20, 2017

05
Mar
Written by admin

Warm-up:

Row or Bike

15 Mountain Climbers

Frankenstein Kicks

25 Hollow Rocks

Windmills

15 Planche Push-Ups

 

Strength:
A) Back Squats

1 X 5 @ 80%

1 X 3 @ 85%

1 X 2 @ 90%

2 X 1 @ 95%

 

B) "Pause at the Bottom" Front Squats

5 x 2

(Go as heavy as possible to achieve no misses)

Rest 90 sec.

Note: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.

 

WOD:
5 rounds for total reps of:


1 min. (even minutes ) to complete 5 Power Cleans @ 155/105#

>With the remainder of the minute complete ME Split Jerks @ 155/105#

 

1min. (odd minutes) - ME Burpees

 

Your score is total amount of Split Jerks (MUST DO SPLIT Jerks) and Burpees!!

 

DSCN9911

2013-03-05

Posted in Crossfit  
 

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