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

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

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