Thursday 26.4.18

CrossFit

Clean & Jerk

Every 90 seconds for 8 sets

1 clean pull + 1 hang squat clean + 1 front squat + 1 split jerk

3 rounds for time

Buy-in:

1. 30 cal row

2. 20 cal AB

3. 100 double unders

-then-

3 rounds

10 deadlifts @ 42.5/30kg

10 hang power snatch

10 overhead squats

*after 3 rounds perform the next buy in until all 3 are complete

*25 minute time cap

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Conditioning

2 rounds

AMRAP 5

14 dumbbell snatch @ 22.5/15kg

7 burpees

10/7 cal row

Rest 2 minutes

AMRAP 5

7 push ups

7 deadlifts @ 85/55kg

7 box jumps @ 24/20”

Rest 2 minutes

AMRAP 5

15 12 9

Dumbbell hang clean & jerk @ 22.5/15kg

Abmat sit-ups

In remaining time max cal AB

Rest 2 minutes

Repeat