Tuesday 10.12.19
CrossFit
Push Press
5 sets of 4 reps
Rest 2 minutes between sets
*build weight to a tough set of 4 but not a 4RM
2 sets of max reps @ weight achieved above -15% with a 4 second eccentric each rep
Rest 90 seconds between sets
For time
21 15 9
Burpees
Dumbbell hang clean & jerk @ 22.5/15kg
500/450m row
Directly into
12 9 6
Box jump-overs @ 24/20”
Shoulder to overhead @ 60/42.5kg
500/450m row
Cash out
AMRAP 3
Max strict pull ups
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Conditioning
In teams of 2
Every 7 minutes for 6 rounds 30/24 cal AB 16 burpees over the bar/4 rope climbs 10 power snatch @ 35/25kg 30/24 cal row/ski 16 burpees over the bar/4 rope climbs 10 power snatch
Alternate between burpees and rope climbs each round.
After 2 rounds change the barbell movement:
Rounds 3 & 4: Thrusters @ 52.5/35kg
Rounds 5 & 6: Clean & jerk @ 60/42.5kg
Split the work however you like. One person works whilst one person rests.
Score is your slowest round.