Wednesday 7.3.18

CrossFit

Push jerk

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)

10 overhead squats

*build to a moderate load

*try to hit same weight as 28.2.18 but for more reps

4 rounds

AMRAP 3

25 abmat sit-ups

20 burpees over the bar

In remaining time max shoulder to overhead @ 52.5/35kg

*No rest between rounds

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

Conditioning

2 sets

AMRAP 5

30 wall balls @ 9/6kg

30 kettlebell swings @ 24/16kg

In remaining time max AB cal

Rest 3 minutes

AMRAP 4

15 toes to bar

15 shoulder to overhead @ 52.5/35kg

In remaining time max handstand push ups

*scale to hand-release push ups

Rest 3 minutes

AMRAP 5

20 bar-facing burpees

20 hang power clean @ 52.5/35kg

In remaining time max cal row

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