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

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

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

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