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Tuesday June 9 2015

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CrossFit
Competitive

A. Split Jerk
3 reps @ 80% X5

B. AMRAP in 6 minutes of:
3 Burpees
6 Box Jumps
9 Russian Kettlebell Swings (Heavy)

Fitness

A. Push Press
establish a 3RM

B. AMRAP in 6 minutes of:
3 Burpees
6 Box Jumps
9 Russian Kettlebell Swings

Weightlifting

Full Snatches For Time
10 reps @50%
10 reps @60%
10 reps @70%
10 reps @80%
10 reps @90%
*The goal here is to PACE this so you are consistent each set with the amount of rest you are taking between reps. Obviously the rest will increase as the weights get heavier, but the goal is to take the same amount of time between the 10 lifts at each weight. Quality over speed here.

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