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
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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