18
Jan
22.01.19
Westshore CrossFit – CrossFit
Warm-up
Tabata Bike
Skill Work
8 sets for reps:
:20 alternating single DB clean and jerk (PYW)
– Rest :10
Weightlifting
1 Thruster/Push Press/Push Jerk/Split Jerk Complex (Total Weight)
Thruster (1 Rep Max)
Push Press (1 Rep Max)
Push Jerk (1 Rep Max)
Split Jerk (1 Rep Max)
7 sets for Load
1 Complex Every 3 Minutes
8-9RPE
All sets should be on the heavier side of 75% of a 1-rep push press