20190128

‍CrossFit:

Life Jacket

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AMRAP 5:

27/20 Calorie Row

27 Thrusters (115/80)

27 Chest to Bar Pull-ups

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Rest 5 Minutes

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AMRAP 5:

21/15 Calorie Row

21 Thrusters (95/65)

21 Toes to Bar

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Rest 5 Minutes

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AMRAP 5:

15/10 Calorie Row

15 Thrusters (75/55)

15 Pull-ups

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Comp:

Front Squat

On the 1:30 x 6 Sets:

Set #1 - 3 Reps @ 75%

Set #2 - 2 Reps @ 80%

Set #3 - 1 Rep @ 85%

Sets #4+5+6 - 1 Rep @ 90-94%

*After each set, complete 25% Strict HSPU

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Cluster

On the Minute x 10:

20 Double-Unders

1 "Cluster"

*Start at 65% of 1rm Clean and Jerk

and add weight each set

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"Life Jacket" Part #1

AMRAP 5:

27/21 Calorie Row

27 Thrusters (115/80)

27 Chest to Bar Pull-Ups

Rest 5:00

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"Life Jacket" Part #2

AMRAP 5:

21/15 Calorie Row

21 Thrusters (95/65)

21 TTB

Rest 5:00

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"Life Jacket" Part #3

AMRAP 5:

15/12 Calorie Row

15 Thrusters (75/55)

15 Pull-Ups

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‍Synergy:

Squat Strength

10 Goblet Squats - Each with a :20 pause in the bottom.

*squats do not have to be an unbroken set

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Then,

Blown Away

3 Rounds for Time:

25 Calorie Assault Bike

30 KB Deadlifts

35 Abmat Situps

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