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.