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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