Tuesday 29.1.19

CrossFit

Push Jerk

Build to a heavy single in 6 minutes

Directly into

Every 2 minutes for 3 sets

10 reps @ 75% of weight achieved in part A

EMOM 8

Odd: 30 seconds max distance shuttle run

Even: 30-50 double unders

3 rounds for time

20 overhead lunges @ 42.5/30kg

15 hand-release push ups

10 overhead squats

5 wall walks

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

Conditioning

3 rounds

AMRAP 1

15/10 cal AB

In remaining time max burpees

Rest 1 minute

AMRAP 1

18/12 cal row

In remaining time max burpees over the rower

Rest 2 minutes

AMRAP 3

15 wall balls @ 9/6kg

20 double unders

Rest 2 minutes

AMRAP 3

10 dumbbell snatch @ 22.5/15kg

20 double unders

Rest 3 minutes

Repeat

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