CrossFit WOD Tues April 2nd 2019


Weightlifting
4 working sets:
8-10 Push Jerks
immediately into;
10 DB Lateral Raises on each arm
immediately into;
50 Double unders
Rest 90sec.*
Try and grab something sturdy and then bring a light DB from your side to 90 degrees for 10-12 reps on each arm. (1 arm at a time). Probably about 15-25lb Db range for guys and 5-15lb for ladies. Make it burn.
Metcon (AMRAP – Rounds and Reps)
15min. AMRAP:
8 Pull-Ups
8 DB Hang Clean and Jerks 70/50lb
8 Burpees
8 Box Jumps 24/20″

4 DB Clean and Jerks on each side then switch. 70/50 is heavy, but if you get a good swing from the hip and a good knee drive on the push up, you should crush these. Legs will be sore from yesterday so I made the box 24/20.
Categories: WOD

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