Thursday- 170823

CrossFit WOD
Strength:
Clean
In 15:00 - Build to heavy complex
1 Power Clean
+
1 Hang Power Clean
+
1 High Hang Power clean

Metcon:
AMRAP 15:00
3 Ring Muscle Ups
5 Power Cleans 70/50kg
7 Front Squats

Endurance:
Metcon:
3 Rounds:
2:00 work/ 1:00 rest in each station

1. 2:00 Row
   rest 1:00
2. 2:00 Bike
   rest 1:00
3. 2:00 Burpees
   rest 1:00
4. 2:00 Double unders / single unders
   rest 1:00
   12:00 each round

36:00 overall

CrossFit Strength:
Accessory
Every 1:00 x 9:00

1. 10-15 lateral plate raises
2. 10-12 Goblet Cossack Squats
3. 30sec Flutter kicks

Strength
Front Squats
Every 2:00 x 12:00
Sets 1-2 - 8 reps
3-4 -6 reps
5-6 - 4 reps
Build up the weight

Metcon
AMRAP 9
4 Burpees Over the Bar
8 Hang Squat Cleans 60/40kg
12 Pull ups