Sunday December 21st, 2014

Sunday December 21st, 2014

A.
EMOM x 5
3 x Snatch Pull (Shrug) @ 85-100%

B.
EMOM x 5
:20 Plank Hold

C.
EMOM x 5
3 Wall Walks

D.
WOD
With a Partner
100 Anchored AbMat Situps (total, partitioned anyway)
60′ Buddy Carry/each
60 Achored Situps (total)
60′ Buddy Carry/each
30 Anchored Situps (total)
60′ Buddy Carry/each

CrossFit Weightlifting (Olympic) WOD class:

Power Clean
70% x 3,
75% x 3,
80% x 3,
80%+ x 3

Power Jerk
60% (of split jerk) x 3,
65% x 3,
70% x 3,
70%+ x 3

Overhead Squat
70% x 3,
75% x 3,
80% x 3,
3RM

Michael C - Author

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