20190318

‍CrossFit:

1-RM Clean and Jerk

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Low Key

AMRAP 12:

9 Burpee Pull-ups

18 Alternating Dumbbell Snatch (50/35)

27 AbMat Sit-ups

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Comp:

Clean and Jerk

5 Min. EMOM:

1 Clean + 2 Jerks

1. 50%

2. 55%

3. 60%

4. 65%

5. 70%

rest 3 Minutes

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1 Rep Clean and Jerk Max

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Then,

Low Key

AMRAP 12:

9 Burpee Pull-ups

18 Alternating DB Snatch 50/35

27 AbMat Situps

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Then,

Back Squat

5 Rounds on the 2 minutes:

:30 of reps @60% of 1rm

*Bar must remain unracked for entire :30

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‍Synergy:

Deadlift Strength:

15 KB Deadlifts + 10 Banded Good Mornings

*4 rounds

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Then,

Wire Hanger

5 Rounds for time:

100 Jump Rope Singles

15 Box Jumps

15 Hanging Knee Raises