Warm up # 1
1. Front squat: 4, 4, 4 (Use the same weight as last weeks sets of 3’s)
Then a set of 10 @ 5 lbs more than your set of 10 last week
2. 10 Rounds for time of:
3 Burpees
1 Clean and jerk @ Body weight / 3/4 bodyweight
Warm up # 1
1. Front squat: 4, 4, 4 (Use the same weight as last weeks sets of 3’s)
Then a set of 10 @ 5 lbs more than your set of 10 last week
2. 10 Rounds for time of:
3 Burpees
1 Clean and jerk @ Body weight / 3/4 bodyweight
Owner of CrossFit Havoc in Palmetto, Florida View more posts
CrossFit Havoc
Sunday workout:
10-1
10 lb weighted ghd sit up
hspu
each round starts with 3 overhead lunges each leg @ 115
followed directly by
10 stone loads – 215 to 50″
8 clean and jerks @ 165
6 stone loads – 215 to 50″
4 clean and jerks @ 165
2 stone loads – 215 to 50″
27:34
Monday
1. Front squats- 315,325,325,280 – I felt like a 12 year old girl. way heavy today
2. 5 rounds @ 220 / 5 rounds @ 250 – 4:49