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Strength: Power Clean – build to a heavy single Conditioning: AMRAP5 - Power Cleans (60/40); AMRAP8: - 20 Wall2Walls; - 50 Kettlebell Swings; Finisher: Max Handstand Hold 
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Stability:
4 x 30 sec Overhead Squat Holds Strength: Deadlift - Find 5RM WOD: ‘Tabata Something Else’ - Tabata Pull Ups - Tabata Push Ups - Tabata SitUps - Tabata Air Squats * Score is Total Reps Strength: Thruster: work up to your 3RM ‘Quarter Gone Really Bad’ 5 rounds for Total reps 20 sec Thrusters (60/40kg) 40 sec rest 20 sec (weighted) Pull-ups 40 sec rest 20 sec Burpees 40 sec rest Finisher: AMRAP2 Wall2Walls; 
Strength/Skill: Front Squat: 2,2,2,2,2; EMOTM10: - Goblet Squats – 5 reps; - Single Arm Kb Overhead Lunge – max reps;** * alternate legs each minute ** score is total reps; Conditioning: 4 Rounds For Time: - 15 PullUps; - 10 Push Press; - 5 Squat Cleans; 
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AuthorCrossFit Antrim Archives
September 2016
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