Tuesday 13.2.18
CrossFit
Squat snatch
Every 2 minutes for 12 minutes (6 sets)
2 sets of 5 reps @ 70%
2 sets of 3reps @ 75%
2 sets of 1 rep @ 80%
Every 15 seconds for 3:30 (15 sets)
2 power snatch @ 70%
*go heavier than 21.11.17
AMRAP 7
10/7 cal AB or 12/10 cal row
10 wall balls @ 9/6kg
Rest 2 minutes
AMRAP 7
8 deadlifts @ 80/57.5kg
25 double unders
------------------------
Conditioning
3 sets
AMRAP 4
Buy in:
1. 300m run
2. 25/20 cal row
3. 20/15 cal AB
-then-
15 burpees over the bar
In remaining time max power cleans @ 60/42.5kg
Rest 2 minutes between rounds
Rest 5 minutes
3 sets
AMRAP 4
Buy in:
1. 300m run
2. 25/20 cal row
3. 20/15 cal AB
-then-
100 double unders
In remaining time max wall balls @ 9/6kg
Rest 2 minutes between rounds
Cash-out:
Tabata Push Ups