3.4.19

CrossFit 972 – CrossFit

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Weightlifting

Push Press 19.1

4×6 Repetitions

*Build across all four sets

* 3 Warm-up sets before beginning working weight

Metcon

Rear End (AMRAP – Rounds and Reps)

AMRAPx18

60 Double-Unders

45 Air Squats

21/15 Calorie Row

10 Push Jerks (155/105)

RX+: Cal Bike

Extra Work

Jerk Drives

5 Sets of 3 Repetitions

Sets #1+2 – 70% of 1RM Split Jerk

Set #3 – 75% of 1RM

Set #4 – 80% of 1RM

Set #5 – 85% of 1RM

Metcon (Weight)

3 Giant Sets:

12 Single Arm Dumbbell Press

12 Single Arm Dumbbell Row

Rest 1:30 between sets

—into—

Accumulate 1:30 in an L-Sit on Rings

*1 DB for Press and 1 DB for weight. Can start light and build