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Friday 9.20.19

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Clean and Jerk
Work up to a moderate single Clean and Jerk

Fitness Conditioning
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or Step Ups, 24/20″
12 Push Press 95/65
9 K2E

Sport Conditioning

CrossFit Games Workout 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20″
12 Push Press 115/75
9 Toes-to-bar

 

Wednesday 9.18.19

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Fitness Conditioning
For Time:
1 Mile Run
8 Rounds of “The Chief” (115/75)

1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

Sport Conditioning
For Time:
1 Mile Run
10 Rounds of “Heavy Chief” (155/105)

1 Round of “Heavy Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

Saturday 9.14.19

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Fitness Conditioning
Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump/Step Overs (24/20)
100 Power Snatches (75/55)
10 Rope Climbs (15′)
100 Power Snatches (45/35)
100 Box Jump/Step Overs (24/20)
100/70 Calorie Row

Sport Conditioning
Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row