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CrossFit
Strength
Push Jerk [Video]
Split Jerk [Video]
Take 15-20 minutes to complete 10 sets of:
1 Push Jerk + 1 Split Jerk.
Only challenge the weight if your footwork is correct.
Otherwise, keep the weight light and work on technique.
Conditioning
6 Cycles Of:
Within 2 Minutes Complete:
• 5 Deadlifts (#185/135 Rx; #225/155 Rx+)
• 8 Lateral Barbell Burpees
• 11/8 Calorie Row
• Rest 1 Minute
Bootcamp
A)
9 minutes of
12 Kneeling Stand Ups + Lateral raise
9 DB Push Press
6 Ski Erg Cals
3 Double Push Up Burpees
- Rest 2 minutes -
9 minutes of
12 DB Chest Press Jacks
9 Ring Rows
6 Reverse Lunge + External Rotation
3 Double Push Up Burpees
B)
4 cycles of
30 seconds On / 30 seconds Off
Sit up + Punches
Bent Knee ankle crunch
Plank Jacks Step In
Knee tuck claps
