Tuesday 12.2.19

CrossFit

Split Jerk

5 sets of 3 reps

Rest 90 seconds between sets

EMOM 9

1. 16 dumbbell snatch @ 22.5/15kg

2. 10 dumbbell thrusters

3. 10 dumbbell box step-overs @ 20”

The goal is to achieve each movement unbroken, focussing on speed and efficiency of movement

For time

80 abmat sit-ups

60 cal row

40 push ups

20 devil’s press @ 22.5/15kg

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Conditioning

On a running clock

00:00-10:00

AMRAP 10

10/8 cal AB

8 devil’s press @ 22.5/15kg

8 dumbbell front-racked lunges

10:00-15:00

Rest

15:00-35:00

For time

60 cal row

50 toes to bar

40 kettlebell swings @ 32/24kg

30 chest-to-bar pull ups

20 burpee box jump-overs @ 30/24”

35:00-47:00

Every 3 minutes for 4 sets

20 dumbbell reverse lunges

100’ dumbbell farmer’s carry

45 second row for max cal

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