Wednesday March 18, 2015

Posted by on Mar 17, 2015 in WOD's | Comments Off

1. Every 1:30 for 6:00 (5 total sets)-5 UB T&G Power Clean & Push Jerks
*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
2. 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1.
3. Absolutely AFAP for both pieces.

then

3 RFT
10 C2B Pullups or 5 MU
15 OHS (95/65)
Run 400 m
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109