Tuesday 12.9.17

CrossFit

3 sets

A1. AMRAP seated strict press @ 70-80% 1RM (Should be hitting 5-8 reps)

Rest 30 seconds

A2. AMRAP dumbbell push press - moderate weight (Should be hitting 5-8 reps)

Rest 30 seconds

A3. AMRAP push ups

Rest 2:30 between sets Every 4 minutes for 4 sets

200m run

15 burpees

In remaining time, max reps of hang clean & jerk

*athletes choose their own weight for the barbell

**score = total reps x weight ------------------------

Conditioning AMRAP 7 Double unders *begin each minute (including the first) with 7 DB Thrusters @ 22.5/15kg Rest 3 minutes Every 7 minutes for 28 minutes (4 sets) 300m run 20 push press @ 52.5/35kg 15 pull ups 10 burpee box jump-overs @ 24/20"

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