Tuesday 08.08.17

Warm Up:
Run 800m
then
3 Rounds
7 Empty Bar OHS
7 Box Jumps
7 Kip Swings on Rings

Strength:
3 Attempts at Max Rep Touch and Go Power Clean to Push Jerk
Rest 3:00 between efforts
Scores are best set AND total reps across 3 sets

E: 65/45#
F: 75/55#
P: 115/75#
C: 135/95#

MetCon:
“Amanda”
9-7-5
Ring Muscle Ups
Squat Snatch
Time Cap 8:00

E: jumping pull ups + box dips; 55/35#
F: band asst C2B or chin over bar + band asst ring dips (9+9, 7+7, 5+5); 65/45#
P: C2B + ring dips (9+9, 7+7, 5+5); 95/65#
P+: 5-3-1 ring mu or 9-7-5 bar MU/115/75#
C: 135/95#

After Party:
Core = 4 x :30 weighted plank holds AHAP
CE = AMRAP 5 Minutes Max Sets of 3 Strict HSPU. Score is number of Unbroken sets of 3 completed

About Nikki

CrossFit 1525 coach/owner
This entry was posted in WOD and tagged , , , , , . Bookmark the permalink.