Tuesday 10.3.20

CrossFit

Split Jerk

5 sets of 3 reps

Rest 90 seconds between sets


EMOM 9

1. 16 dumbbell snatch @ 22.5/15kg

2. 10 dumbbell thrusters

3. 10 dumbbell box step-overs @ 24/20"

*aim is unbroken sets


AMRAP 15

1 Big Clean Complex @ 60/42.5kg

6 bar-facing burpees over the bar

150m run


*Big Clean Complex =

1 high hang squat clean + 1 hang squat clean + 1 squat clean + 1 push press + 1 high hang squat clean + 1 hang squat clean + 1 squat clean + 1 push jerk + 1 high hang squat clean + 1 hang squat clean + 1 squat clean + 1 split jerk


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


Conditioning


In teams of 2


EMOM 40 - I-Go-You-Go

8/6 cal AB/row/ski

-then-

25 wall balls @ 12/9kg

50 dumbbell snatch @ 22.5/15kg

25 pull ups

50 dumbbell hang power cleans

25 toes to bar

50 dumbbell shoulder to overhead

25 burpee box jump-overs @ 24/20"

50 dumbbell clean & jerk


Partners alternate each minute. Each minute begins with an AB calorie buy-in, then work your way through the chipper.

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