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