Tuesday 28.1.20

CrossFit

Every 90 seconds for 4 sets

3 tall jerks

*keep weight light and work on fast explosive reps

EMOM 5

1 push jerk + 1 split jerk

3 sets

C1. Single arm dumbbell row

8 reps per arm

No rest

C2. Seated dumbbell bicep curls

10 reps per arm

Rest 1 minute between sets

AMRAP 12

50 push press @ 42.5/30kg

75 kettlebell swings @ 24/16kg

50 wall balls @ 9/6kg

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Conditioning

In teams of 3

AMRAP 15

Row for max cal

*partners must rotate every minute

Partner A: Row for max cal

Partner B: 30 seconds max push press @ 35/25kg

Partner C: Rest

Score is total cal + total push press

Rest 1 minute

AMRAP 15

Ski for max cal 

*partners must rotate every minute

Partner A: Ski for max cal

Partner B: 30 seconds max sumo deadlift high pull @ 35/25kg

Partner C: Rest

Score is total cal + total sumo deadlift high pull

Rest 1 minute

AMRAP 15

AB for max cal

*partners may rotate at any point. One person works whilst two people rest. 

Score is total cal