Wednesday 29th May

Back Squat

6x6 @ 80% (ouch)

 

Clean & Jerk  

(percentages are from your 1RM clean, however, attempt to jerk every rep!)
3 waves of 4 sets of 1
Start the first wave at 70%,increase the load each rep.
Start each wave heavier than the first rep of the previous wave.


I know a few people hit the Hero WOD 'Riggers' for Drummer Lee Rigby over the weekend. However, I feel that from now on, we should hit a Hero WOD together EVERY Wednesday. So, for the first 'Hero Wednesday', let's have, courtesy of CrossFit Cardiff:

'Riggers'

For time

22 Calorie Row
25 Squat Cleans 42.5kg/30kg
22 Double Unders
25 Bar-hop Burpees
22 Double Unders
25 Push Press 42.5kg/30kg
22 Double Unders
25 Pull Ups
22 Calorie Row

When it gets hard, remember why...