viernes, 12 de febrero de 2016

12/02/2016

FRIDAY – JANUARY 22
Posted January 22nd, 2016 by Beau Burgener & filed under CrossFitter WOD, WOD.

Strength:

1) Hang Clean: 10 rounds – Every 2 minutes, perform:
 -2x power clean + 1x hang squat clean (Work up to a max for the day.)

2) Front Squat: Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).

Front Squat
kg
R
A
Warm
Up
45,0
5

55,0
5

65,0
3

65%
65,0
5

75%
75,0
5

85%
85,0
5+



Work Capacity: Complete 5 rondas  for time of:
-6 Strict HSPU
-9 Front Squats (195#/125#)
-12 Burpees

Core: 3 rounds, not for time:

-10x weighted barbell back extensions (AHAP)
-10x medball GHD sit ups (30#/20#)

*Apologize for the confusion, system error. In the future, if the workout isn’t posted, look in the WOD section of the website.



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