Tuesday 19.12.17
CrossFit
4 sets
A1. Bench press
4 reps
Rest 30 seconds
A2. Supinated inverse row
Max reps
Rest 2 minutes
For time
500/400m row
20 DB snatch @ 22.5/15kg
20 burpees
500/400m row
20 DB power clean & press
20 Box Jump-overs
500/400m row
20 DB push press
20 wall balls @ 9/6kg
500/400m row
20 DB front squats
20 kettlebell swings @ 24/16kg
500/400m row
20 DB deadlifts
20/15 cal AB
*30 minute time cap
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Conditioning
For time
500/400m row
30 DB snatch @ 22.5/15kg
30 burpees
500/400m row
30 DB power clean & press
30 box jump-overs @ 24/20”
500/400m row
30 DB push press
30 wall balls @ 9/6kg
500/400m row
30 DB front squats
30 kettlebell swings @ 24/16kg
500/400m row
30 DB deadlift
30/20 cal AB
*45 minute time cap