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