CrossFit – Thu, Dec 12

Push Jerk (Weight)

Opt. 1 -Test- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 5×1 @ 85%of 1RM

Opt. 2 -Bench Press Build- 5×3 @ 75-90% of your Heavy Single from Tuesday. This is a range. First set at 75% increase up to 90% if you can complete the sets

Opt. 3- Accessory

Sub Push-Jerk for Split-Jerk

10 min AMRAP: (AMRAP – Rounds and Reps)

9 Deadlifts

7 H. Cleans

5 Thrusters

Rx 95/65

Rx+115/75

Active Recovery: (Time)

3-4 Rounds

200 m. Row

12 DB L. Raises

12 Arnold Presses/HSPU’s

12 W. Sit-ups

-Rest 1 min-

Accessory Work: (AMRAP – Reps)

Strict HSPU’s

5 sets for total reps

-Rest 2-3 minutes between sets