Wednesday
4.10.19
Strength
Split Jerk 4x3
Focus on footwork and positioning, as well as an aggressive lockout under the bar. Weight selection by feel.
Conditioning
12 Minute AMRAP:
9 Push Jerks
18 Box Jumps
18 Kb Swings
Level 3- 135/95, 70/53
Level 2- 95/65, 53/36
Level 1- A weight t go unbroken on the push jerks through 3 rounds, KB swings unbroken the whole workout.
CROSSFIT ENDURANCE
8x12/8 calorie bike/ 15/10 cal row (all out)
Rest 1:00 after each set
In Partners: 22 Minutes:
Partner A performs: 500M Row
Partner B does AMRAP of 10 burpees 20 mountain climbers until they finish, then switch