MONDAY CROSSFIT 12/18/17
A. EMOM x 10 minutes
even- deadlift x 5 reps @ 70-80%
odd- strict pull-ups x :30
pull-ups- stop shy of failure on first 3-4 sets. Do not have to be unbroken.
B. EMOM x 12 minutes
minute 1- max power cleans, 135#/95#
minute 2- max push-ups
minute 3- max air squats
minute 4- rest
push-ups- don’t go to failure in 1st or 2nd set.
power clean- should be no more than 50-60% of 1RM