Wednesday, July 16, 2014

Saturday 7/19

Lifting:
a. EMOM x 20: 1 Squat Clean with 5 second pause at bottom (start with about 50% 1 RM, increase weight every 2 minutes)
b. Box Squat: 10 x 2 @ 65% 1 RM


Workout Courtesy CrossFit Invictus:

AMRAP 6
4/3 Muscle-Ups
12 Alternating Pistols
Rest exactly 4 minutes, and then . . .

AMRAP 6
4 Hang Cleans (185/135 lbs)
8/6 Handstand Push-Ups
Rest exactly 4 minutes, and then . . .

AMRAP 6
5 Deadlifts (275/185 lbs)
10 Burpees Over the Barbell
50 Double-Unders
Rest exactly 4 minutes, and then. . .

AMRAP 6
2 Chest-to-Bar Pull-Ups
2 Thrusters (135/95)
4 Chest-to-Bar Pull-Ups
4 Thrusters
6 Chest-to-Bar Pull-Ups
6 Thrusters
8 Chest-to-Bar Pull-Ups
8 Thrusters
. . . and so on up the ladder

1 comment:

  1. got to 12 reps on last WOD. Hang cleans were tough @ 185#. Squat cleans, got to 225# easy. Had to skip MU & DL WOD due to time limitations.

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