Thursday – 151119

SWOD

Every 90 sec for 5 rounds:
3 Position Clean (Floor, Knee, Power) + 1 Push Press
Note: Increase weight each round.  If you fail, drop 10 lbs and finish at that weight.

WOD

7 Rounds for time of (15 min cap):

7 Power Clean (95/65)
7 Thrusters (95/65)
7 Bar Facing Burpees
Notes: Use only 1 bar/weight for this workout.  The weight should feel light and fast with sets remaining unbroken (dropping before the 7th clean to go straight into the Thrusters is ok).  The Burpees are what should eat up the time, not the bar movements.
(westmetrocrossfit)11336341_1075261665817728_298433567_n
Rick D driving through a heavy set of 7 Overhead Press!  Great job man!
Recent Posts

Leave a Comment