CROSSFIT
STRENGTH:
Push Jerk
Pausing Push Jerk
5 Sets of 2 Reps
*1s Pause in Dip, and Catch
... Followed by:
5 Sets of 1:
Push Jerk
WOD:
AMRAP 10:00
40 Double Unders
20 Dumbbell Hang Power Clean & Jerk 50/35
40 Double Unders
10 Sprints (10m)
SWEATFEST
5 Rounds
5 Burpee Pull Ups
10 Calorie Row
15 Wall Balls
20 Box Jump Overs
CROSSFIT FOR SPORT
WOD:
6 Rounds:
1 Rope Climb
12 Alternating DB Power Snatches
15 Air Squats
STRENGTH:
3 Rounds
20 KB Front Rack Reverse Lunges
30 AbMat Sit Ups
50m Farmers Carry
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