Tuesday 4.2.20

CrossFit

In 4 sets build to a heavy set of the complex:

5 push press + 3 push jerk + 2 split jerk

Rest 90 seconds between sets

3 sets

B1. Seated ‘Z’ press

8 reps @ 30X1 tempo

No rest

B2. Skull crusher

10 reps

No rest

B3. Chin ups

5 reps

Rest 60 seconds between sets

3 rounds for time

21/15 cal ski/row

15 push jerk @ 70/47.5kg

9 box jumps @ 30/24”

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

Conditioning

On a running clock

00:00-15:00 EMOM 15 1. 16/12 cal row 2. 10 power cleans @ 52.5/35kg 3. 10 shoulder to overhead

15:00-30:00 EMOM 15 1. 16/12 cal ski 2. 15 box jump-overs @ 24/20" 3. 15 kettlebell swings @ 32/24kg

30:00-45:00 EMOM 15 1. 16/12 cal AB 2. 15 wall balls @ 12/9kg 3. 12 bar-facing burpees over the bar

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