Thursday 30.11.17

CrossFit

Front Squat

5 sets of 2 reps at 85% of 1RM

3 sets

8 DB push press + 16 DB walking lunges (8/leg)

Rest 90 seconds between sets

AMRAP 15

15 kettlebell swings @ 24/16kg

15 double unders

15 front-racked lunges @ 52.5/35kg

15 bar-hops

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Conditioning

3 rounds for times

10 power snatch @ 35/25kg

10 burpees over the bar

10 cal AB

Rest 2 minutes between each round

Rest 4 minutes

3 rounds for times

250m row

10 burpee box jumps

20 OH plate walking lunges @ 20/15kg

Rest 2 minutes between each round

Cash out

Sled sprints

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