Tuesday 12.3.19

CrossFit

On a 19:00 running clock

In 8 minutes establish a heavy single push press

In 6 minutes establish a heavy single push jerk

In 5 minutes build to a heavy single split jerk

3 rounds for time

50 double unders

15 chest-to-bar pull ups

1 round of DT

*DT =

12 deadlifts @ 70/47.5kg

9 hang power cleans

6 push jerk

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

Conditioning

4 rounds

AMRAP 2

22/18 cal ski

In remaining time max rep hang power snatch @ 35/25kg

Rest 90 seconds between rounds

Rest 3 minutes

4 rounds

AMRAP 2

25/20 cal row

In remaining time max rep burpees over the rower

Rest 90 seconds between rounds

Rest 3 minutes

4 rounds

AMRAP 2

20/15 cal AB

In remaining time max rep deadlifts @ 80/60kg

Rest 90 seconds between rounds

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