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