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