Tuesday 23.1.18

CrossFit

Clean & Jerk

Every 90 seconds for 6 total sets

Sets 1-2: 1 rep @ 78% of 1RM

Sets 3-4: 1 rep @ 83%

Sets 5-6: 1 rep @ 88%

Push press

Every 90 seconds for 5 sets

3 reps @ 83% of 1RM

*go heavier than 11.1.18

14.4

AMRAP 14

60 cal row

50 toes to bar

40 wall balls @ 9/6kg

30 cleans @ 60/42.5kg

20 muscle ups

*scale muscle ups to chest-to-bar pull ups/pull-ups/ring rows

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Conditioning

Every 7 minutes for 28 minutes (4 sets)

250/200m row

10 burpee box jump-overs @ 24/20”

15 dumbbell thrusters @ 22.5/15kg

250m/200m row

Rest 5 minutes

3 sets

60 seconds AB for max cals

Rest 2 minutes between sets

*score is total cals

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