WOD – 1/18/18

 

CrossFit

WOD

AMRAP 12

27-21-15-9
Overhead Squats 95/65#
Box Jumps 24/20″
Pull-ups

Accessory Work

3 rounds NOT for time:
10/10 3-Point Dumbbell Row
20 Abmat Sit-ups with legs butterflied
50 foot Walking Lunges
*Bodyweight only on the lunges. Move at a controlled pace. This is intended to help facilitate recovery!

Back East Barbell (5:30 pm Only)

a.) Clean and Jerk

Every 90 seconds for 8 rounds
1 Clean + 3 Front Squat + 1 Jerk

Increase weight 5-10 lbs every round.
No misses and do not exceed 85% of your 1RM clean and jerk.

b.) 5 x 5 Strict Press
Increase weight each set.

 

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