Tuesday 15.1.19

CrossFit

Push Jerk

1 set of 4 reps

1 set of 2 reps

1 set of 4 reps

1 set of 2 reps

1 set of 4 reps

Rest 90 seconds between sets

*aim to go heavier than 11.1.19

EMOM 8

Odd: 30 seconds max burpee to target

Even: 30 seconds max strict pull ups

EMOM 20

1. 10/7 cal AB + AMRAP dumbbell snatch @ 22.5/15kg

2. Rest

3. 10/7 cal AB + AMRAP dumbbell hang clean & jerk

4. Rest

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Conditioning

3 rounds

AMRAP 2

AB cal

Directly into

AMRAP 1

Power snatch @ 42.5/30kg

Rest 2 minutes between rounds

*score is total cal + power snatch

Rest 6 minutes

3 rounds

AMRAP 2

Row cal

Directly into

AMRAP 1

Thrusters @ 42.5/30kg

Rest 2 minutes between rounds

*score is total cal + thrusters