Tuesday 27.2.18

CrossFit

Push press

1 set of 5 reps

1 set of 4 reps

1 set of 3 reps

1 set of 5 reps

1 set of 4 reps

1 set of 3 reps

*make 2nd sets of 5-4-3 heavier than the first set, building to a heavy triple

Every 2 minutes for 8 minutes (4 total sets) 8 overhead squats

*build to a moderate load

AMRAP 7

2 handstand push ups

8 dumbbell front-racked lunges @ 22.5/15kg

4 handstand push ups

8 dumbbell front-racked lunges @ 22.5/15kg

6 handstand push ups

8 dumbbell front-racked lunges @ 22.5/15kg

*keep building HSPUs in increments of 2 until time is out

Rest 2 minutes

AMRAP 7

15 dumbbell snatch @ 22.5/15kg

30 double unders

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Conditioning

Every 2 minutes for 10 minutes (5 total sets)

18/12 cal AB or 22/18 cal row

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

*no rest between rounds

*score is total wall balls

Rest 5 minutes

AMRAP 5

400m run

In remaining time AMRAP

5 deadlifts @ 1.25 bodyweight

20 double unders

Rest 2 minutes

AMRAP 5

400m run

In remaining time AMRAP

6 back squats @ .75x bodyweight

20 double unders

Rest 2 minutes

AMRAP 5

400m run

In remaining time AMRAP

7 thrusters @ .50x bodyweight

20 double unders