Tuesday 22.1.19

CrossFit

Push Jerk

Build to a heavy single in 6 minutes

Directly into

EMOM 6

5 reps @ 75-80% of weight achieved in part A

EMOM 8

Odd: 30 seconds max effort box-facing burpee box jump-overs @ 24/20”

Even: 5-8 toes to bar

AMRAP 14

30 double unders

15 overhead squats @ 35/25kg

6 chest-to-bar pull ups

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

Conditioning

3 rounds

550/500m row

15 thrusters @ 42.5/30kg

Rest 2 minutes between rounds

Rest 4 minutes

2 rounds

550/500m row

15 bar-facing burpees over the bar

Rest 2 minutes between sets

Rest 4 minutes

1 round

550/500m row

10 thrusters

10 bar-facing burpees over the bar

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