21
Dec
Tuesday 201222
Boise CrossFit – CrossFit
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)