Warm up of your choice
1. Power clean: 1,1,1,1,1,1,1,1 @ 95 – 100%
2. Tabata intervals for these 3 movements:
Pullups
Air squats
Ball slams 20/14 or Keg burpees if you got it in you.
Old school
WOD Friday July 31st
Posted byCrossFit Havoc Palmetto, Ellenton, ParrishPosted inCrossFitTags:air squat, ball slams, Bradenton, burpees, Ellenton, Palmetto, parrish, Power clean, Pullups, Workout of the Day
Published by CrossFit Havoc Palmetto, Ellenton, Parrish
Owner of CrossFit Havoc in Palmetto, Florida View more posts
1. Power clean 130,130 (squat), 130 ,130(squat)
2. From the floor:
265 jerk x 1
255 jerk x 2
245 jerk x 3
235 jerk x 4
225 jerk x 5
235 jerk x 4
245 jerk x 3
255 jerk x 2
265 jerk x 1
all unbroken except last set of 255
Took about 6 minutes
3. Tabata
Pullups:12 ,10.10.8.8.8.8.8
Air squats: 20’s
keg burpees: 5’s