Thursday 29.3.18
CrossFit
Every 90 seconds for 9 minutes (6 total sets)
3 tall jerks
*from the rack, keep light weight and work on fast, explosive reps
**go heavier than 23.3.18
In 10 minutes establish a 1RM clean & jerk
Every 2:30 for 7 sets
14 bar-facing burpees
5 power clean & jerk @ 60/42.5kg
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Conditioning
AMRAP 10
50/35 cal row
In remaining time AMRAP
3 6 9 12 15 etc
Burpees over the dumbbells
9 dumbbell thrusters @ 22.5/15kg between each set
Rest 3 minutes
AMRAP 10
45/30 cal AB
In remaining time AMRAP
3 6 9 12 15 etc
Box jump-overs @ 24/20”
12 wall balls @ 9/6kg between each set
Rest 3 minutes
AMRAP 10
21 15 9
Dumbbell thrusters @22.5/15kg
Pull ups
In remaining time max cal row