Tuesday 25.9.18

CrossFit

Push Jerk

4 sets of 3.3.3

Rest 20 seconds between reps

Rest 2 minutes between sets

EMOM 8

1 split jerk

14.4

AMRAP 14

60 cal row

50 toes to bar

40 wall balls @ 9/6kg

30 power clean @ 60/42.5kg

20 muscle ups

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

Conditioning

On a running clock

For time

500m row

25 burpees over the rower

When the clock reaches 6:00, complete

2 rounds for time

200m tun

10 power cleans @ 60/42.5kg

When the clock reaches 12:00, complete

3 rounds for time

20 front-racked lunges @ 60/42.5kg

10 box jumps @ 30/24”

When the clock reaches 18:00, complete

4 rounds for time

5 clean & jerk

30 double unders

When the clock hits 24:00, complete

5 rounds for time

12 wall balls @ 9/6kg

12 kettlebell swings @ 24/16kg

When the clock hits 30:00, complete

For time

500m row

25 burpees over the rower

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