Thursday 3.10.19
CrossFit
EMOM 12
1. 8-10 dumbbell clean & jerk
2. 10-12 single arm dumbbell hang split snatch
3. 10-12 dumbbell box step-up @ 24/20”
Directly into
EMOM 12
1. 35 seconds max devil's press
2. 10-12 single arm dumbbell hang clean & split jerk
3. 10-12 dumbbell box step-overs @ 24/20”
For time 400m run 21 burpee pull ups 400m run 15 burpee pull ups 400m run 9 burpee pull ups
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Olympic Lifting
Every 90 seconds for 7 sets
2 push jerk + 1 split jerk
Every 90 seconds for 7 sets
1 hang squat clean + 1 squat clean + 1 split jerk
*start at 60% split jerk 1RM and build weight each set
EMOM 10
3 squat clean @ 70-75% 1RM
*keep the same weight for all sets. Must be tough weight