Crossfit
Conditioning:
Tabata: Calorie Row
2 minute rest,
Tabata: Alt. Superman holds/Hollow Rock holds
Adequate rest, then:
WOD:
5 Rounds for time
6 Turkish Get Ups (26/44) CRX: (35/53) *Alt. 3 reps each arm.
9 Toes 2 /bar
12 Bent Over Rows RX(45/75) CRX(75/95)
OLY
With Barbell Only
(x5) Strict press, Push press, Push Jerk
(x5) Power Clean: From mid-thigh, Above knee, Below knee
(x5) Jerk balance and On Toe Jerk Unders
@50% 1RM
(2×5) Roman deadlifts
(x3) Squat Clean: From mid-thigh, above knee, ground
(2×3) B&K Split Jerks
@75% 1RM
(x5) Clean 1st Pull with 2 second pause above knee
(x5) Clean Pulls, Clean High Pulls
(2×5) Pendlay Rows
(x5) Complex: 1st Pull + Squat Clean + Split Jerk