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
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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