Thursday 19.10.17

CrossFit

4 sets

A1. Close Grip Bench Press

4 reps

Rest 30 seconds

A2. Strict chin ups

5 reps

Rest 2 minutes

3 sets

10 reverse curl to press

10 curl to press 

10 alternating shoulder/BTN press

No rest between movements, 2 minutes between rounds

*use same weight as 11.10.17

5 sets

AMRAP 3

20/15 cal row

15 bar-facing burpees

In remaining time, max push press @ 42.5/30kg

No rest between rounds

Score is total push press

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

Conditioning

Every 5 minutes for 35 minutes (7 total sets)

20 cal AB

10 deadlift @ 52.5/35kg

10 shoulder to overhead

10 box jump-overs @ 24/20”

Cash-out

Plank Hold

EMOM 4

45 sec hold (scale to elbows); 15 sec rest

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