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

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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