March 14, 2019

CROSSFIT
Rest Day!

SWEAT
Metcon (Time)
For time:
Row 1000 Meters
150 Double-Unders
75 Kettlebell Swings (53/35)
RX+ 70/53

ENDURANCE
Run 300m (6 Rounds for time)
Every 3:00 for Six Rounds:
Run 300m
100 Abmat Sit-ups (Time)
For Time:
100 Abmat Sit-ups

*May be performed with bent knees, butterfly, or straight leg
Hand Release Push-Up – 2:00 Challenge (AMRAP – Reps)
Max Effort Hand Release Push-Ups in two minutes.

WEIGHTLIFTING
Jerk from Split
(Behind the Neck) 30% for 2, 40% for 2, 50% for 2, 60% for 2
3 Position Clean + Jerk (Max)
Each complex consists of 4 reps; the three position clean + 1 jerk at the end.
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor
Tempo front Squats (3RM)
3 Second count down, 3 seconds in the bottom.