• Shawn Alfenito

Jan 30, 2019

Updated: Jan 31, 2019




Achieve 

Strength Intervals

With a running clock,

On go, 3 push press + 1 push jerk

At 1:30, 3 push press + 2 push jerks

At 3 min, 3 push press + 3 push jerks

At 4:30, 3 push press + ME push jerks

- all at 50% of clean and jerk. Post weight and # of ME jerks

Rest 5 min then 

5 min to establish heaviest jerk for the day (can use rack)

Conditioning:

3 rounds for time (15 min cap)

10 push press 

15 pull ups

20/15 cal row

Fit

Intervals:

EMOM for 15 min alternate

15 box jumps (20/14)

20 sit ups

15 DB floor presses

Conditioning:

3 rounds for time (15 min cap)

10 DB push press

15 ring rows

20/15 cal row

0 views

7202 Bishop Rd STE D4, Plano, TX 75024

Tel: 214-490-4140, info@northplanocrossfit.com

(Entrance on Lunsford, corner of Bishop)

©2019 by North Plano Crossfit