Tuesday 14.11.17

CrossFit

Clean & jerk

EOMOM 14

2 sets of 5 reps @ 70% of 1RM

2 sets of 3 reps @ 75% of 1RM

3 sets of 1 rep @ 80%+ of 1RM

EOMOM 6

10 reps @ 50% of 1RM (touch-and-go)

AMRAP 12

12 hang power clean @ 52.5/35kg

12 front-racked lunges

*every 2 minutes including minute zero perform 5 push ups

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Conditioning

Every 4 minutes for 24 minutes (6 sets)

15/12 cal row

10 dumbbell shoulder to overhead @ 22.5/15kg

10 dumbbell walking lunges

15/12 cal row

Rest 5 minutes

AMRAP 10

15 kettlebell swings @ 24/16kg

10 wall balls @ 9/6kg

5 pull-ups 

100ft shuttle run

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