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170420

ROOKIE

A.
4 x 3 min AMRAP Repeats:
20 Double Unders
10 Thrusters
5 Burpees over the bar
Rest 2 min

(continue the AMRAP where you left off)

INTERMEDIATE

A.
Clean and Jerk 1RM

B.
AMReps 20min:
15 Clean & Jerk 50% 1RM
1 min Rest
15 Clean & Jerk 60%1RM
1 min Rest
15 Clean & Jerk 70%1RM
1 min Rest
15 Clean & Jerk 80%1RM
1 min Rest
15 Clean & Jerk 90%1RM
1 min Rest
15 Clean & Jerk 100%

CF LEMAN NYON

A.
Technique KB Snatch

B.
EMOM for 6min
4 KB snatch (each arm)

C.
AMRAP 3min
6 KB Swing
6 Gobelet Squat

Rest 1min

AMRAP 3min
20 Speed step
5 Burpees

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April 20th, 2017|WOD|