6.17.14

push-jerk

CrossFit FMS WOD:

1.)  Warmp-up

2 min Airdyne

banded hamstring

2×1:30

3 minute AMRAP

  • 5 jump switch lunges
  • 5 push ups
  • 5 air squats

WOD: 

Deadlift 3×5   @60-75% of 1RM

add 5lbs to last week

then

4 min AMRAP

  • 3 hang cleans (full squat)  135/95
  • 6 push jerks  135/95
  • 9 bar facing burpees

Rest 3 min

4 min AMRAP

  • 3 hang cleans (full squat) 135/95
  • 6 push jerks 135/95
  • 9 bar facing burpees

 

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s