10/23/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

Would you rather have a broken bone for 6 weeks or have a cold/the flu for 6 weeks?

Strength / Skill

1: Shoulder Press (5-3-3-2-2-10)

Load per set (by%): 60/70/75/80/85/60

rest :90 between sets

EMOM

Every minute for 7 minutes

Split Jerk x 2

-2 second hold in the overhead position focus on control.

WOD

1a: Metcon (AMRAP – Rounds and Reps)

As many reps as possible in 5 minutes of:

5 Thrusters (95/65#)

5 Burpee Box Jump overs
rest 4 minutes and then…

1b: Metcon (AMRAP – Rounds and Reps)

As many reps as possible in 5 minutes of:

5 Thrusters (75/55#)

5 Box Jump overs