Thursday 8.2.18

CrossFit

Front Squat

5 sets of 2 reps with a 4 second descent

Rest 2 minutes between sets

*go heavier than 26.1.18

AMRAP 20

125/100 cal row

25 bar-facing burpees

20 front-racked lunges @ 60/42.5kg

25 bar-facing burpees

20 front-racked lunges

25 bar-facing burpees

In remaining time, max rep wall balls @ 9/6kg

------------------------

Conditioning

EMOM 10

4 box jumps @ 24/20” + 10 kettlebell swings @ 24/16kg

*add 1 rep each minute to each movement

Rest 8 minutes

4 rounds for max reps

On a running clock

0:00-2:00 – 150m run then in remaining time max rep wall balls @ 9/6kg

2:00-3:00 – max dumbbell snatch @ 22.5/15kg

3:00-4:00 – max push ups

4:00-5:00 – max dumbbell hang clean & jerk @ 22.5/15kg

5:00-7:00 – repeat from the beginning for 3 more rounds

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