20180105

CrossFit

Strength/Skill

Every 2:00 for 14:00 (7 sets):
 Clean and Jerk
Set 1- 2 2@50%
Set 2- 2@60%
Set 3- 2@70%
Set 4- 2@75%
Set 5- 2@80%
Set 6- 1@85%
Set7- 1@90%

Conditioning

For Time: (20:00 cap)

10 alternating dumbbell snatches 50/35#
15 burpee box jump-overs 24/20" (box facing*)
20 alternating dumbbell snatches
15 burpee box jump-overs
30 alternating dumbbell snatches
15 burpee box jump-overs
40 alternating dumbbell snatches
15 burpee box jump-overs
50 alternating dumbbell snatches
15 burpee box jump-overs

FITNESS

A]
3 sets of:
8-10 Backsquats@30X1 tempo
rest 45-60 seconds
6-10 Strict knees to elbow or 8-12 V-Ups
rest as needed between rounds.

Conditioning
For Time: (20:00 cap)

10 alternating dumbbell snatches
15 burpees
20 alternating dumbbell snatches
15 burpees
30 alternating dumbbell snatches
15 burpees
40 alternating dumbbell snatches
15 burpees
50 alternating dumbbell snatches
15 burpees