Tuesday 20.3.18

CrossFit

Deadlift

5 sets of 6 reps

Rest 2 minutes between sets

*overhead grip only

Supinated grip strict pull ups

3 sets of 10 reps

*use a spotter or band for assistance if needed

**scale to inverted rows if cannot perform 3-5 strict pull ups

AMRAP 9

7 power snatch @ 35/25kg

10 wall balls @ 9/6kg

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

Conditioning

2 rounds

AMRAP 5

50 wall balls @ 9/6kg

25 burpees

In remaining time max cal AB

Rest 3 minutes

AMRAP 4

15 toes to bar

15 hang power clean @ 52.5/35kg

In remaining time max plate overhead lunges @ 20/15kg

Rest 3 minutes

AMRAP 5

30 deadlifts @ 60/42.5kg

15 shoulder to overhead

In remaining time max cal row

Rest 3 minutes

Repeat

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