Thursday 16.3.17
CrossFit
Bench press 5 sets of 5 reps
Rest 2 minutes between reps
EMOM 24 1: 15/10 cal AB 2: 15 kettlebell swings @ 32/24kg - alternate each round with 30 double unders 3: 10 thrusters @ 42.5/30kg* 4: 5 strict pull-ups
*if performing 17.4 on Friday, do not perform high rep thrusters. Instead, drop reps and increase weight
-------------------------------------------
Conditioning
5 sets AMRAP 4 9 cal row 7 burpees over rower 5 hang power cleans @ 70/47.5kg Rest 2 minutes between sets
Rest 6 minutes
AB 8 seconds @ 100%
AB 52 seconds easy spin
x 10