CrossFit:
A.) Push Jerk 4 working sets:
8-10 Push Jerks
immediately into;
10 Leaning DB Lateral Raises on each arm
immediately into;
50 Double unders
Rest 90sec.
*For the lateral raises: grab something sturdy and then bring a light DB from your side to 90 degrees for 10-12 reps on each arm. (1 arm at a time). Probably about 15-25lb Db range for guys and 5-15lb for ladies. Make it burn.
B.) 15min. AMRAP:
8 Pull-Ups
8 Single arm DB Hang Clean and Jerks 70/50lb
8 Burpees
8 Box Jumps 24/20″
*4 DB Clean and Jerks on one side then switch. 70/50 is heavy, but if you get a good swing from the hip and a good knee drive on the push up, you should crush these. Legs will be sore from yesterday so I made the box 24/20.
Cool Down:
2 Min easy cardio then:
Sweat:
Rest 2min. After Each. Go as hard as you can on this one. 4min. isn’t long… Gotta move!
1.) 4min. AMRAP:
Row 30/20 Cals
Max DB Thrusters 45/30
2.) 4min. AMRAP:
25 Burpees
Max Wall Balls 20/14
3.) 4min. AMRAP:
Bike 30/20 Cals
Max Push-Ups
4.) 4min. AMRAP:
25 DB Thrusters
Max Cals on the rower
5.) 4min. AMRAP:
25 Wall Balls
Max Burpees
6.) 4min. AMRAP:
25 Push-Ups
Max Cals on the bike