Friday 4.13.2018

 

*Help support Coach Jake on his road to the CrossFit Games East Regionals!  Click here to buy the official T-Shirt or Tank Top

“FITNESS”

A. Three sets of:
Landmine Push Press x 6-8 reps each arm
Rest 60 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Double Under Practice x 40-60 seconds
Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
10 Alternating Dumbbell Snatches
10 Pull-ups or Jumping Pull-ups

“PERFORMANCE”

A. Five sets of:
Push Jerk x 3 reps
Rest 2 minutes

Build in load over the sets to today’s heavy triple

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
10 Chest-to-Bar Pull-ups
10 Alternating Dumbbell Snatches (50/35 lb)

“COMPETITION”

You can find today’s workout here: https://frcompetition.wordpress.com/

“ENDURANCE”

For time @steady effort:
Ski 1000m
Row 1500m
Bike 2000m
Row 1500m
Ski 1000m

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