Tuesday 16.7.19

CrossFit

Every 2 minutes for 4 sets

5 push press + 3 push jerk + 2 split jerk

*build weight across

EMOM 9

1. 10 toes to bar

2. 10 heavy wall balls

3. 10 dumbbell snatch @ 30/22.5kg

EMOM 16

Odd: 40 seconds max burpees over the bar 

Even: 10/7 cal AB @ 100% effort

*after minute 8 increase AB cal to 12/9

Score is total burpees over the bar 

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Conditioning

On a running clock

00:00-12:00 36/24 cal row 15 12 9 Deadlifts @ 70/47.5kg 45 36 18 Double unders

12:00-24:00 30/20 cal AB 15 12 9 Hang power cleans  Toes to bar

24:00-36:00 300m run 15 12 9 Push jerk 3 2 1  Rope climbs @ 15'

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