Tuesday 20.8.19
CrossFit
In 6 minutes establish a heavy triple push press
Immediately into
In 6 minutes establish a heavy triple push jerk
Immediately into
In 6 minutes establish a heavy single split jerk
On an ascending ladder
AMRAP 14
2 4 6 8 10 12 etc
Push jerk @60/42.5kg
Pull ups
5 10 15 20 25 etc
Double unders
*between each round perform 1 rope climb @ 15’
Cash-out
Tabata empty barbell thrusters
*hold the barbell locked out overhead during rest periods
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Conditioning
On a running clock
00:00-14:00
EMOM 14
Odd: 16/12 cal ski
Even: 16/12 cal row
14:00-16:00
Rest
16:00-26:00
3 rounds for time
400m run
20 dumbbell snatch @ 25/17.5kg
20 dumbbell overhead squat
26:00-41:00
3 rounds for time
15 dumbbell burpee box step-over @ 20”
20/15 cal AB
41:00-47:00
3 rounds
4 lengths’ sled sprint
*light and fast