10.7.19

CrossFit 972 – CrossFit

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Barbell Conditioning

Push + Pull (DL + Push Jerk)

On a running clock:

:30s On, :30s Off – Deadlifts

:30s On, :30s Off – Push Jerks

:45s On, :45s Off – Deadlifts

:45s On, :45s Off – Push Jerks

1:00 On, 1:00 Off – Deadlifts

1:00 On, 1:00 Off – Push Jerks

:45s On, :45s Off – Deadlifts

:45s On, :45s Off – Push Jerks

:30s On, :30s Off – Deadlifts

:30s On – Push Jerks

*Weights change after each couple

*Athletes use the same bar for both movements; cannot have 2 bars set up

RX

Male- 115/135/155/135/115

Female- 80/95/105/95/80

RX+

Male- 135/155/185/155/135

Female- 95/105/125/105/95

Metcon

Double Header (Time)

For Time

50/35 Calorie Row

—directly into—

100-80-60-40-20 – Double-Unders

50-40-30-20-10 – AbMat Sit-Ups

—directly into—

50/35 Calorie Row

Rx+: 50/35 Cal Bike