+97339533130
CrossFit
Skill
Split Jerk
Strength
Power Clean and Jerk
5 Sets
3 Reps
build to a heavy set
Conditioning
Rowing
Set 1: 200m at 50% effort
Set 2: 200m at 70% effort
Set 3: 1K row at 100% effort (target sub 4 mins)
5-10 min rest
12 Min AMRAP
6 DB Hang Squat Clean (15/10KG)
6 DB Thrusters
6 Box Jumps (24/20”)
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility