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

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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