Thursday 28.12.17

CrossFit

Clean and Jerk

Every 90 seconds for 6 total sets

1 clean & jerk

*all sets to be completed @ 80% of 1RM

Push press

Every 90 seconds for 5 total sets

5 reps @ 75% of 1RM

4 sets AMRAP 2 50 double unders In remaining time, max power clean & jerk @ 60/42.5kg

Rest 2 minutes between sets

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Conditioning

10 sets

AMRAP 2

3 hang power cleans @ 60/42.5kg

6 shoulder to overhead

9 front squats

In remaining time max reps

1. Burpees

2. Toes to bar

3. Cal row

4. Wall balls @ 9/6kg

5. Handstand push ups

Rest 90 seconds between rounds

Cash out

Tabata sit ups

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