Wednesday January 9th

CrossFit Boathouse – CrossFit

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Prep/Skill

Warm-up

Strength

Weightlifting

Push Jerk

3 Piece Circuit:

5 Push Jerks (Heavy as possible. From the rack.)

immediately into;

10 DB Bent Over Rows (5ea. arm)

immediately into;

75 Double Unders

Rest 2min. x 4-5 Rounds. You have a 20min. time CAP. If you have time for that 5th round, get it in!

*The 4th and 5th jerk should be very difficult. Go heavy and put the DBs back in the right place or I WILL find you.

Metcon

The Meat Man (AMRAP – Rounds and Reps)

10min. AMRAP:

60 air squats

50 push-ups

40 alt. db snatches 50/35

30 box jumps 24/20

20 handstand push-ups

10 Jerks 135/95

Can you get back to the air squats!?

Rx+ (185/135) jerks

L3: 45/30, 115/75

L2: 40/25, 95/65

L1: 35/20, 75/55

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