11-2-2015

Lift:

Power Clean EMOM16

0:00 - 6:00

2 Power Cleans @ 75%

6:00 - 12:00

2 Power Cleans @ 77.5%

12:00 - 16:00

2 Power Cleans @ 80%
 

Skill/ Gymnastics Endurance: 

Every 30s for 2 mins
8 Pull-ups

- then-

Every 20s for 2 mins
8 pull-ups

-rest 2 mins-

Every 30s for 2 mins
5 Burpees

-then-

Every 20s for 2 mins
5 Burpees

WOD: 

AMRAP12

6 Rope Climbs - rest 10s every 2 rope climbs
30 KBs 70/53# - rest 10s every 15 KBs
30 Box Jumps - rest 10s every 15 Box Jumps 

Notes: The goal is to ONLY rest in the assigned rest slots. Get used to moving throughout the entire workout at the same pace.

Post WOD: 

Row or Assult Bike for 15mins at 70% 

  EaDo Elite Athlete Adam Sisler  Photo Credit: Sierra Prime

 

EaDo Elite Athlete Adam Sisler 

Photo Credit: Sierra Prime


CrossFit EaDo