1.) Every 3 minutes for 15 minutes 10 Unbroken Zero Pause Back Squat, add load each round
note: if you fail your last set you need to go back to the last successful weight and reattempt 1 more ub zero pause set on the next 3 minute mark
2.) Prop
21-15-9
Toes to Bar
Dumbbell Thrusters 50/35lb
*3.) 15 minute EMOM 1 Snatch @ 80%
*4.) #abmountain
accumulate total time for time(ha):
6 minutes in Plank
4 minutes in hollow
2 minutes L-sit
note: plank is elbow/front lean rest position. Try to hollow rock for at least 30 seconds of the 4 minutes
*5.) CrossFit HQ WOD 170605
21-15-9 reps for time of:
Hang squat cleans, 50-lb. dumbbells
Handstand push-ups
note: if you fail your last set you need to go back to the last successful weight and reattempt 1 more ub zero pause set on the next 3 minute mark
2.) Prop
21-15-9
Toes to Bar
Dumbbell Thrusters 50/35lb
*3.) 15 minute EMOM 1 Snatch @ 80%
*4.) #abmountain
accumulate total time for time(ha):
6 minutes in Plank
4 minutes in hollow
2 minutes L-sit
note: plank is elbow/front lean rest position. Try to hollow rock for at least 30 seconds of the 4 minutes
*5.) CrossFit HQ WOD 170605
21-15-9 reps for time of:
Hang squat cleans, 50-lb. dumbbells
Handstand push-ups