Tuesday 31.10.17
CrossFit
Deadlift
4 sets of 6 reps
Rest 2 minutes between sets
4 sets
AMRAP 3
Buy-in:
1. 60 double unders
2. 20/15 cal AB
3. 30 wall balls @ 9/6kg
4. 20/15 cal AB
-directly into-
15 box jump-overs @ 24/20”
In remaining time max power clean @ 60/42.5kg
Rest 90 seconds between rounds
Score is power clean reps
Cash-out
3 sets
12 reverse curl to press
12 curl to press
12 alternating shoulder/BTN press
No rest between movements, 2 minutes between rounds
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Conditioning
AMRAP 10
10 kettlebell swings @ 24/16kg
12 Lunges with plate overhead @ 20/15kg
Rest 4 minutes
AMRAP 10
6 thrusters @ 42.5/30kg
6 pull ups
6 box jumps @ 24/20”
100m run
Rest 4 minutes
AMRAP 10
3 burpees
6 ground to overhead @ 42.5/30kg
9 wall balls @ 9/6kg