Tuesday 201222

Boise CrossFit – CrossFit

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Weightlifting

A: Split Jerk (Every 2 minutes, for 14 minutes (7 sets))

Sets 1-2 = 2 reps at 80%

Sets 3-4 = 1 rep at 90%

Set 5 = 1 rep at 95%

Sets 6-7 = 1 rep at 95%+

Metcon

B: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

6 Strict Pull-Ups

12 Alternating Dumbbell Snatches (50/35 lbs)

12 Single-Arm Dumbbell Push Presses (50/35 – Left Arm)

12 Single-Arm Dumbbell Push Presses (50/35 – Right Arm)