Tuesday 22.8.17

CrossFit On a 20 minute clock: In 8 minutes, build to a heavy single push press In 6 minutes, build to a heavy single push jerk In 4 minutes, build to a heavy single split jerk

For time 50 kettlebell swings @ 24/16kg 15 push jerk @ 52.5/35kg 50 pull ups 15 push jerk 50 kettlebell swings

*15 minute time-cap

------------------------

Conditioning

3 sets EMOM 3 10 Thrusters In remaining time: max push ups

Rest 1 minute between sets

On a running clock, no rest between workouts...

00:00-07:00

5 power cleans @ 42.5/30kg

14 front-racked lunges (7 per leg)

12 box jumps @ 24/20"

07:00-14:00

300m run

10 power snatch @ 42.5/30kg

20 abmat sit ups

14:00-21:00

3 wall balls @ 9/6kg

3 kettlebell swings @ 24/16kg

6 wall balls

6 kettlebell swings

9 wall balls

9 kettlebell swings

*continue as far up the ladder as possible in multiples of 3

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