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CrossFit
Strength
Push Jerk [Video]
Split Jerk [Video]
Complete 7 sets of the following complex:
2 Push Jerks + 1 Split Jerk
Keep the weight challenging without a max attempt.
Conditioning
AMRAP in 15 Minutes:
• 20 Single Arm Dumbbell Push Press (10 per arm; #35/25 Rx; #50/35 Rx+)
• 50ft Single Arm Dumbbell Overhead Walking Lunges (25ft per arm)
• 20 Unbroken Wall Ball Shots (#20/14; 5 Burpee penalty any time you drop)
• Run 200 meters
Optional Additional Work
3 Sets Not For Time:
• 15 Second Parallette L-Sit Holds
• 15 Back Extensions
• 15 Ski Erg Calories
Bootcamp
With a 30 Minute Time Cap:
200m run + 50-40-30-20-10
400m run + 50-40-30-20
800m run + 50-40-30
400m run + 50-40
200m run + 50
AMRAP 50-40-30-20-10-100m run
50 = Double Unders or 100 Singles
40 = Air Squats
30 = Sit-ups
20 = Pull-ups or Ring Rows
10 = Roll up V-ups
