Thursday 28th June 2018

CLEAN

Performance
Every Other Minute on the Minute x 10:
Clean

Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

Fitness
Every 90 Seconds x 10 Sets:
2 Clean Deadlifts (3 seconds down) + 1 Power Clean + 1 Front Squat

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor. Use the first few sets to build, with the goal of making a few reps heavier than last week’s heaviest successful weight before dropping weight for the final 2 reps to finish on a few at a lower percentage.

Post loads to comments.
Exposure 3 of 8

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For Time:
50-40-30-20-10
Russian Kettlebell Swings 24/16kg
Sit-Ups

Post time and Rx to comments.

100 Burpee Challenge Day 7 = 7 burpees

7 Burpees... post WOD

2 Hours of 5v5 Full court Basketball.

Not a true Crossfit WOD but logging it to keep track of what I am doing...

Real WOD or not I was sweating like it was.

6 Games

10 rounds of time:

5 thruster 40/20 kg
10 pull-ups

Mobility

Running stretches
2 min hold in squat position

Tabata Row Machine for 10 rounds of 20 seconds, 10 seconds rest.

400m run
50 squats

4 rounds for time.

7 days now.

3 rounds
One Arm
10 Thrusters (Go your heavy)#35
Max Reps. of Weighted Push Ups9Bench Press)#35
15,10,5

3 power snatches @50 kg every min on the min for 20 min.

Three rounds, 21-15- and 9 reps, for time of:
43 kg Thruster
Pull-ups