WOD

Wednesday September 5, 2018


CrossFit

Strength:

Every 3 minutes, for 15 minutes (5 sets):
2 Cleans + 2 Front Squats + 2 Jerks
(Perform a clean, drop the bar, perform another clean, followed by 2 front squats & 2 jerks)

*Sets 1-3 = 65-75% of 1-RM Clean & Jerk
*Sets 4-5 = 75-80% of 1-RM Clean & Jerk

When the running clock reaches 15:00…

Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 80-85% of 1-RM

Followed by:

Tabata Mash-Up
8 Rounds of
:20sec Push Press 95/65
10sec Rest
:20sec Pull-Ups
:10sec Rest

 

Phoenix Fit

Strength:

AMRAP 12
10 DB Strict Press
10 Abmat Situps
10 Jumping Air Squats

Followed by:

EMOM 20
Min 1 – Max cals Assault Bike
Min 2 – Rest
Min 3 – Max Kettlebell Swings
Min 4 – Rest