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
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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