Tuesday 9.1.18
CrossFit
Bench Press
5 sets of 3 reps
Rest 2 minutes between sets
Seated barbell strict press
1 set of max reps in 90 seconds
*seated on the floor, legs straight out in front of body
*go to failure
AMRAP 6
10 shoulder to overhead @ 52.5/35kg
10 plate overhead walking lunges @ 20/15kg
Rest 2 minutes
AMRAP 6
10 kettlebell swings @ 24/16kg
20 double unders
Rest 2 minutes
AMRAP 6
10 plate overhead box step-ups @ 24/20”
10 wall balls @ 9/6kg
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Conditioning
8 rounds for time Odd rounds 10 toes to bar 15/10 cal AB 12 dumbbell thrusters @ 22.5/15kg Even rounds 10 pull ups 20/15 cal row 12 dumbbell shoulder to overhead @ 22.5/15kg *30 minute time cap Cash-out Sled sprints