Thursday 9.3.17

CrossFit

EMOM 10 1 power clean *start at 50% of your 1RM **add small weight every minute until you build to a tough single

Every 90 seconds for 6 total sets 4-6 touch-and-go push jerks *moderate load, from the rack

3 sets for times: 500/400m row 10 burpees over the rower 10 power clean and jerks @ 52.5/35kg

Rest 2 minutes between sets

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Conditioning

With a running clock:

at 0:00 AMRAP 5 12/10 cal AB 6 toes to bar

at 10:00 AMRAP 5 10/8 cal AB 15 kettlebell swings @ 24/16kg

at 15:00 AMRAP 5 12/10 cal row 10 Thrusters @ 42.5/30kg

at 20:00 AMRAP 5 10/8 cal row 15 power cleans @ 42.5/30kg

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