Tuesday 26.2.19

CrossFit

Every 2 minutes for 7 sets

5 deadlifts + 4 hang power cleans + 3 push jerk + 2 split jerk

*build weight across

AMRAP 12

10 clean & jerk @ 35/25kg

10 burpees over the bar

10 clean & jerk @ 45/32.5kg

10 burpees over the bar

10 clean & jerk @ 55/37.5kg

10 burpees over the bar

10 clean & jerk @ 60/42.5kg

10 burpees over the bar

10 clean & jerk @ 70/47.5kg

10 burpees over the bar

10 clean & jerk @ 75/52.5kg

In remaining time max burpees over the bar

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Conditioning

On a running clock

00:00-07:00

30/20 cal AB

20 dumbbell box step-overs @ 22.5/15kg

5 power snatch @ 52.5/35kg

*5 minute time cap

07:00-14:00

30/20 cal AB

20 dumbbell thrusters @ 22.5/15kg

5 squat cleans @ 60/42.5kg

*5 minute time cap

14:00-24:00

AMRAP 10

3 power clean @ 75% 1RM

9 toes to bar

12 box jumps @ 24/20”

24:00-26:00

Rest 2 minutes

26:00-32:00

2 4 6 8 10 12 etc

AMRAP 6

Dumbbell power clean @ 22.5/15kg

Dumbbell shoulder to overhead