CrossFit – Thu, Dec 12
Push Jerk (Weight)
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
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