Tuesday 12.11.19

CrossFit

EMOM 5

3 tall jerk

*from the rack

*focus on dropping under the bar and fast footwork

Every 75 seconds for 5 sets

2 split jerks

*focus on form, not load

AMRAP 12

100 wall balls @ 9/6kg

75 shoulder to overhead @ 35/25kg

50 pistols

25 handstand push ups

Cash out

300m farmers walk @ AHAP

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

Conditioning

In teams of 2

For time

Odd rounds:

50/40 cal row

40/30 cal AB

Even rounds:

50/40 cal ski

40/30 cal AB

-then-

1. 20 toes to bar

20 power cleans @ 52.5/35kg

2. 20 wall balls @ 12/9kg

20 hang power cleans

3. 20 pull ups

20 shoulder to overhead

4. 20 bar-facing burpees over the bar

20 thrusters

5. 20 pistols

20 clean & jerk

6. 6 rope climbs @ 15’

10 squat snatch

Split the work however you like. One person works whilst one person rests.

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