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

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

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

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