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


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


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

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