CrossFit WOD, April 23, 2018

21 Apr CrossFit WOD, April 23, 2018

Posted at 20:00h in Work out of the day by admin

04/23/2018

Weightlifting

Clean and Jerk (Weight)

Every 90 Seconds perform 1 Clean and Jerk
Sets 1-2 @ 55-60 %
Sets 3-4 @ 60-70%
Sets 5-7 @ 70-85%
Sets 8-9 @ 85-90
Then 3 Attempts at your 1 rep
*** These don’t have to be every 90 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP
15 KB Swings (53/35)
20 Air Squats
25 Dubs