Strength/Skill

3-3-3-3-3

Push Jerk*

*Start moderate and build to heavy, but doable, set of 3.

Workout

FOR TIME

15-12-9

Push Jerk (115/75)

12-12-12

Cal Bike

immediately into...

6-9-12

Push Jerk (135/95)

12-12-12

Cal Bike

Capacity Work

FOR TIME

15-12-9

DB Push Jerk

12-12-12

Cal Bike

immediately into...

6-9-12

DB Push Jerk

12-12-12

Cal Bike

COOL DOWN

FOR RECOVERY*

2:00 Walking Rest

3:00 Slow Pedal

*Focus on calm, nasal breathing.

HOMEWORK

CONDITIONING

FOR TIME*

75 Cal Row

75 Cal Bike

1 Mile Run

50 Cal Row

50 Cal Bike

800m Run

25 Cal Row

25 Cal Bike

400m Run

*Approach this entire effort at a consistent, manageable pace. No loss of time in transition.

STRENGTH / SKILL

1. ON A 10:00 RUNNING CLOCK...

Start with an empty barbell and build to Heavy 3-Rep Deadlift

2. 5 ROUNDS FOR TIME

10 Strict HSPU

20 DBL DB Deadlifts (50/35)

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