Dec 2019

wod20191218

A:(6)
3 sets, of:
Muscle Clean + Front Squat x 10 reps (complex reps) @20/15kg
Straight Arm Plank :30 sec
Bent over Barbell Row x 10 reps @20/15kg

B:(WL, CLEAN, FRONT SQUAT, SNATCH, BACK SQUAT, ETC)
EMOM 10 min, of:
Squat Clean + Split jerk @70%

C:(CROSSFIT)
2 rounds, of:
Handstand Push-ups x 2 reps (handrelease Push-ups x 4 reps)
Clean x 10 reps @40/30kg
then…
2 rounds, of:
Handstand Push-ups x 4 reps (handrelease Push-ups x 8 reps)
Clean x 8 reps @50/33kg
then…
2 rounds, of:
Handstand Push-ups x 6 reps (handrelease Push-ups x 12 reps)
Clean x 6 reps @60/40kg
then…
2 rounds, of:
Handstand Push-ups x 8 reps (handrelease Push-ups x 16 reps)
Clean x 4 reps @70/45kg
then…
2 rounds, of:
Handstand Push-ups x 10 reps (handrelease Push-ups x 20 reps)
Clean x 2 reps @80/50kg
then…