Tuesday 29.8.17

CrossFit Back Squat 1 set of 5 reps @ 70% of 1RM 1 set of 3 reps @ 80% 1 set of 1 rep @ 85-90% 2 sets of 10 reps @ 73% Rest 2 minutes between sets

2 sets 10 reverse curl to press 10 curl to press 10 alternating shoulder/BTN press

No rest between movements, 2 minutes between rounds *remember: this gets spicy!

AMRAP 20 300/250m row 10 burpees over the rower 10 thrusters @ 42.5/30kg

Rest 60 seconds after each set

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Conditioning

2 minutes on, 30 seconds off

AMRAP 10 10 cal row 5 burpees

Then

90 seconds on, 30 seconds off

AMRAP 8 20 double unders 8 push ups

Rest 5 minutes

With a partner, complete the following for time:

Partner 1: 10 hang clean & jerk @ 52.5/35kg Parnter 2: 10 hang clean & jerk Partner 1: 9 hang clean & jerk Partner 2: 9 hang clean & jerk Partner 1: 8 hang clean & jerk Partner 2: 8 hang clean & jerk ....down to 0

*Must be touch-and-go reps

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