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