Thursday 23.11.17
CrossFit
Front Squat
5 sets of 3 reps at 83% of 1RM
Supinated grip bent-over row
3 sets of 10 reps
Rest 90 seconds between sets
3 sets
15 12 9
Kettlebell swings @ 32/24kg
Burpees
Rest 3 minutes between sets
------------------------
Conditioning
AMRAP 7
30/25 cal AB
In remaining time AMRAP
5 squat cleans @ 60/42.5kg
5 toes to bar
Rest 3 minutes
AMRAP 7
30/25 cal AB
In remaining time AMRAP
6 thrusters @ 42.5/30kg
6 bar-facing burpees
Rest 3 minutes
AMRAP 7
30/25 cal AB
In remaining time AMRAP
12 wall balls @ 9/6kg
10 kettlebell swings @ 24/16kg
Rest 3 minutes
AMRAP 7
30/25 cal AB
In remaining time AMRAP
10 box jump-overs @ 24/20”
10 OH plate lunges @ 20/15kg
10 plate ground to overhead