CROSSFIT 08/01/2019

A. Strength (30min)
part 1:

Every 2 minutes, for 12 minutes (6 sets):
2 Front Squats + Jerk @ 90-95% of 1-RM C&J

part 2:
Strict Overhead Press / work from ground
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 80%
*Set 6 – 1 rep @ 85%

B. Conditioning (12min)

3 rounds in a time window of 4 minutes (start in heats every 1 minute)
5 Power Cleans and Jerks
directly changing
on rower for 20 sec @100%
then rest approx. for 3 minutes

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