Tuesday 21.8.18

CrossFit

Every 90 seconds for 6 total sets

5 push jerk

*touch-and-go

**from the rack

Seated Filly Press

3 sets of 15 reps per arm

Rest 45 seconds between arms

For time

21 15 12 9 6 3

Burpees over the bar

Push press @ 42.5/30kg

Box jump-overs @ 24/20”

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Conditioning

2 sets

10/8 cal AB @ 100% effort

Rest 30 seconds

3 rounds for times

5 thrusters @ 52.5/35kg

5 bar-facing burpees over the bar

Rest 3 minutes between sets

*maximum 3 minutes each set

Rest 4 minutes

2 sets

10/8 cal row @ 100% effort

Rest 30 seconds

5 squat cleans @ 52.5/35kg

5 burpee box jump-overs @ 24/20”

Rest 3 minutes between sets

*maximum 3 minutes each set

Rest 4 minutes

2 sets

10/8 cals AB @ 100% effort

Rest 30 seconds

7 power snatch @ 35/25kg

35 double unders

Rest 3 minutes between sets

*maximum 3 minutes each set

Cash-out

In teams of 4 complete 5 lengths each empty sled sprints