Tuesday 7/07/15

JFP_HiRes_CFIL_Murph_2015_20150525_50Strength (superset two movements)

Shoulder Press (3×5 same weight )

Linear progression, add 2.5 – 5 lbs from last week.

Be sure to get in 2-3 warm-up sets first – warm up guideline 60/70/80% of working weight

Romanian Deadlift (3×8 at 85% of max clean, or moderately heavy)

Check out the video below and today’s blog for more information on how to perform an RDL and why we do them¬†

Conditioning (2 Rounds for time)

“Floor It”

For Time:
15 Hang Power Clean 135/95
15 Burpees
500 M. Row
Rest 8 Min.
Repeat

Scaled: 10 HPCs and Burpees instead of 15

This is meant to be an all out effort with full recovery between each round. Hang Power Cleans should be performed unbroken, choose weights accordingly. Score is total working time (do not include 8 minutes rest in score); if possible, note your time for each round and post to comments.

Categories: WOD

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