Tuesday

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3:00 cardio (easy)

-into-

2 Sets

5 single arm dumbbell clean and jerk (light/moderate) (each side)

5 single arm dumbbell power snatch (light/moderate) (each side)

5 single arm dumbbell deadlifts (light/moderate) (each side)

-into-

2 sets

12/9 calorie bike/row

6 empty bar power snatches

6 empty bar power clean and jerks

6 empty bar deadlifts

Metcon (3 Rounds for reps)

AMRAP 4 minutes

5 unbroken Power Snatches (115/80)

-straight into-

AMRAP 4 minutes

Max Calorie Assault Bike (0:15 Hard/0:15 Easy) (OR Another Machine OR Run)

-rest 4:00-

AMRAP 4 minutes

5 unbroken Power Clean and Jerks (135/95)

-straight into-

AMRAP 4 minutes

Max Calorie Assault Bike (0:30 Hard/0:30 Easy)

-rest 4:00-

AMRAP 4 minutes

10 unbroken Deadlifts (225/155)

-straight into-

AMRAP 4 minutes

Max Calorie Assault Bike (all out)

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