maxeffort.fitness
Max Effort Fitness | WOD – Monday 1/9/17
CrossFit: A) 10 Minutes of Handstand Walk Practice B) AMRAP 12 Minutes: - 2 Squat Cleans (225/155) - 10m HS Walk - 2 C2B Pull-ups - 10m HS Walk * Increase C2B reps by 2 each round Competition: *First Session* A) Sled Sprint - 5 x 25yd Sprint -*Go as heavy as you can, while staying under 8 seconds -*Rest less than 2-minutes between intervals B) Front Squat - Build to a heavy set of 3, then... - 3 x 5 @ 85% of your heavy 3 *Second Session* C) E4M for 3 Sets: - 20yd Unbroken HS Walk D) E2M for 7 Sets: - 1 Clean Pull + 1 Hang Clean Pull + 1 Hang Squat Clean @ 80% E) AMRAP 12 Minutes: - 2 Squat Cleans (225/155) - 10m HS Walk - 2 C2B Pull-ups - 10m HS Walk * Increase C2B reps by 2 each round