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

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