January 9, 2019 Steven Barnes

ThrustaJerks

Whip my hair back and forth …

CROSSFIT

S&P Cycle: squat-  pull–PRESS – pull – off

A. 2 Push Jerks + 1 Split Jerk

Build to a heavy complex

5 sets @ 75% of Heavy

 

B. 3 rounds for time

9 squat clean thruster/jerk (165/110)
18 T2B

 

CSPORT

A. 3 rounds:
1 min AMRAP pullups
1 min row sprint
1 min rest

B.3 rounds:
1 min AMRAP man makers
1 min AMRAP DB box step ups
1 min rest

C. 3 rounds:
30 lunges
20 GHD sit ups
15 burpees
10 ring dips
400m run

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