Workout Of The Day- Wednesday 18 October 2017

Workout Of The Day- Tuesday 17 October 2017
16 October, 2017
Workout Of The Day- Thursday 19 October 2017
18 October, 2017
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Workout Of The Day- Wednesday 18 October 2017

Black River CrossFit Programme Endurance

Part A:

 

Cleans:

 

EMOM6:

4 Touch and go power cleans @ 70-80% of Max power clean

Rest 1 Min

EMOM6:

4 Shoulder to O/H (1st rep from ground)

 

Part B:

 

In teams of 3:

 

0-5mins

Each member at the same time does:

2 rounds:

* combine total times

10 pull-ups/ jumping pull-ups

10 burpee box jump overs

 

5-10mins

AMRAP squat cleans as team of 3 @ (185/115) (135/ 75) (FRONT SQUATS from rack)

*combine squat cleans