Tuesday

14
Mar

Tuesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

7 Squat Jumps

7 Barbell Upright Rows*

7 RDL **

7 Strict Press

* Switch to Hang Muscle Cleans at Halfway

** Switch to Clean Deadlift at Halfway

Strength

Metcon (Weight)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy Complex:

1 Power Clean

+

1 Hang Squat Clean

+

1 Split Jerk

(Score is Weight)

Week 3 of 8

Workout

“ELIZA-PLUS” (Time)

FOR TIME

27-21-15-9

Power Clean (135/95)|(95/65)

Ring Dip or HR Push-up

(Score is Time)

KG BB: (60/42.5)|(42.5/30)