Crossfit 12/03/19

Pressing Complex (Weight)
1 Push Press
2 Push Jerks

Take about 15 Minutes and Build to a Heavy Complex
Metcon (Time)
"Little Dipper"

Rx
21-15-9:
Push Jerks (135/95)
Lateral Barbell Burpees

Scaled
21-15-9:
Push Jerks (95/65)
Lateral Barbell Burpees

– Today is a good day to scare yourself a little with large sets on the barbell
– If we minimize sets on the barbell, we maximize time spent moving
– Even if this slows you down a little on the burpees, you’re still going to be moving forward with slow reps on the ground

Silverback Accessory
Body Armor
3 Giant Sets:
5 Double Kettlebell Hang Cleans
100 Meter Double Kettlebell Front Rack Carry
20/15 Calorie Ski Erg (Sub Row)
30 Banded Pull-Aparts

Rest 2 Minutes Between Sets