Wednesday 28.2.18
CrossFit
Back-racked reverse lunges
3 sets of 10 reps per leg
Rest 2 minutes between sets
B1. Tempo double KB front squats
3 sets of 10 reps @ 1313 tempo
Rest 45 seconds
B2. Banded side steps
3 sets of 15 steps per leg
Rest 45 seconds
AMRAP 12
12 wall balls @ 9/6kg
12 kettlebell swings @ 24/16kg
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Conditioning
On a running clock:
00:00-04:00
45/34 cal row or 35/26 cal AB
04:00-09:00
AMRAP 5
20 wall balls @ 9/6kg
10 deadlifts @ 85/60kg
09:00-13:00
45/34 cal row or 35/26 cal AB
13:00-20:00
AMRAP 7
20 abmat sit ups
10 push jerk @ 52.5/35kg
20:00-24:00
45/34 cal row or 35/26 cal AB
24:00-33:00
AMRAP 9
8 burpees over the bar
8 clean @ jerk @ 52.5/35kg
33:00-37:00
45/34 cal row or 35/26 cal AB