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

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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

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