Tuesday 19.11.19
CrossFit
Every 75 seconds for 7 sets
2 push jerk + 1 split jerk
3 sets
Dumbbell push press
Max reps @ moderate weight
Immediately into
Max reps @ lower weight
Immediately into
Max reps @ lower weight
Rest 60 seconds between sets
6 rounds for time
12/9 cal AB
10 single arm dumbbell hang clean & jerk @ 25/17.5kg (5/arm)
20 dumbbell overhead walking lunges (10/arm)
10 dumbbell snatch
------------------------
Conditioning
EMOM 8 1. 10/8 cal AB 2. 12/10 cal AB 3. 16/12 cal AB 4. Rest
Immediately into
EMOM 8 1. 45 seconds max dumbbell snatch @ 22.5/15kg 2. 40 seconds max dumbbell thrusters 3. 35 seconds max devil’s press 4. 30 second max burpee box jump-overs @ 24/20”
Immediately into
EMOM 8 1. 10/8 cal row 2. 12/10 cal row 3. 16/12 cal row 4. Rest
Immediately into
EMOM 8 1. 45 seconds max dumbbell box step-overs 2. 40 seconds max dumbbell hang clean & jerk 3. 35 seconds max dumbbell push press 4. 30 seconds max burpee pull ups
Immediately into
EMOM 8 1. 10/8 cal ski 2. 12/10 cal ski 3. 16/12 cal ski 4. Rest