Thursday 19.7.18

CrossFit

Clean & Jerk

Every 2 minutes for 4 minutes

5 reps @ 75% of 1RM

Every 2 minutes for 4 minutes

3 reps @ 80%

Every 2 minutes for 4 minutes

1 rep @ 85%

Rest 2 minutes

Every 2 minutes for 6 minutes

10 reps @ 55%

*go heavier than 15/2/18

On a 14 minute clock running

2 rounds for time

40/30 cal row

30 deadlifts @ 85/55kgs

20 box jump-overs @ 24/20”

10 pull ups

When the clock hits 12:00 take 2 minutes to establish a heavy single snatch

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

Conditioning

AMRAP 4

600/500m row

In remaining time AMRAP wall balls @ 9/6kg

Rest 2 minute

AMRAP 4

600/500m row 

In remaining time AMRAP dumbbell hang clean & jerk @ 22.5/15kg

Rest 2 minute

AMRAP 4

600/500m row 

In remaining time max effort burpees over the rower

Rest 5 minutes

Repeat

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