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
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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