Tuesday 4.7.17

CrossFit

Back Squat

4 x 8 reps

Rest 2 minutes between sets

Build to a max weighted strict chin up (supinated grip) in 8 minutes

Or

4 sets of 4-5 eccentric negatives

Rest 90 seconds between sets

On an ascending ladder of 3, 6, 9 etc

AMRAP 10

Thrusters @ 42.5/30kg

Burpees

------------------------

Conditioning EMOM 10 4 clean & jerk @ 60/42.5kg 8 box jumps @ 24/20"

As many rounds as possible until work cannot be completed in 1 minute to a max of 10 rounds

3 sets for times 500m row 30 wall balls @ 9/6kg 30 lunges with plate overhead @ 20/10kg 30 kettlebell swings @ 24/16kg 30 abmat sit ups 60 double unders

Rest 2 minutes between sets