WOD – 12-14-15 Monday

December 13, 2015 jkwuest No comments exist

 

CrossFit Lifted – CrossFit

Every minute, on the minute, for 6 minutes:

Power Clean (Minutes 1-2/ 3 reps at 75-80%)

Power Clean (Minutes 3-4/ 2 reps at 85-90%)

Power Clean (Minutes 5-6/ 1 rep at 90-95 %)

Then, Every 90 seconds for 4 sets:

Power Clean x 1 rep at 95-100%+

Metcon

Every 3 Minutes for 21 minutes: 

200m run

ME burpee box step overs (55/35) until the 2 minute mark

rest 1 minute

Metcon (Weight)

3 rounds:

40 second plank hold on forearms

20 second rest

20 unbroken russian KB Swings (same weight as last week, up by 5 reps)

30 seconds rest

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