Thursday 12.10.17

CrossFit

Deadlift

Every 2:30 minutes for 5 sets 

Build to a heavy triple

3 sets

B1. Wide Stance Goblet Squat @ 3030 tempo

8 reps 

Rest 30 seconds

B2. Strict Pull-ups

5 reps

Rest 60 seconds

5 rounds for time

12/10 cal row

10 hang snatch @ 42.5/30kg

10 toes to bar

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

Conditioning

Begin at 0:00

AMRAP 10

1 round of Mary

1 round of DT

*1 round of Mary =

5 handstand push ups

10 pistols

15 pull ups

**1 round of DT =

12 deadlifts @ 70/50kg

9 hang power cleans

6 push jerks

At 15:00

For time

30 cal AB

300m run

30 cal row

20 burpees over the rower

At 30:00

AMRAP 8

10 plate box step ups @ 20/15kg

10 plate ground to overhead

10 overhead lunges

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