Strength/Skill

3-3-3-3-3

Push Jerk*


*Bar is taken from the Ground. Building each set. Start light to moderate and end slightly above workout weight.


Workout

FOR TIME

3-6-9-12-9-6-3

Push Jerk (135,95)


*15/12 Cal Row After Every Set


Capacity Work 

3-6-9-12-9-6-3

DB Shoulder to Overhead


*15/12 Cal Row After Every Set

 

15:00 Hard Cap

 

Homework

 CONDITIONING

FOR TIME (85%)

100/75 Cal Row

100/75 Cal Bike

100/75 Cal Ski


*E2MOM 7 Burpees


STRENGTH

1. Every 2:00 x 5 SETS

3 Power Snatches + 3 OHS


2. 3 SETS 

15 Squat Snatches @ 75% of 1RM Snatch


-Rest 5:00 b/t sets-

Comment

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