Tuesday 27.3.18
CrossFit
Push jerk
1 set of 4 reps
1 set of 3 reps
1 set of 2 reps
1 set of 4 reps
1 set of 3 reps
1 set of 2 reps
*make 2nd sets of 4-3-2 heavier than the first set, building to a heavy double
*go heavier than 7.3.18
Every 2 minutes for 8 minutes (4 sets)
6 overhead squats
*build weight across
For time
600/500m row
50 abmat sit-ups
15 push press @ 52.5/35kg
400m run
15 push press
50 abmat sit-ups
600/500m row
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Conditioning
AMRAP 10 6 burpees over the bar 8 cal AB 10 deadlifts @ 60/42.5kg Rest 3 minutes AMRAP 10 6 toes to bar 8 cal AB 10 back-racked lunges @ 52.5/35kg Rest 3 minutes AMRAP 10 500m row In remaining time AMRAP
6 burpees over the bar
8 overhead squats @ 42.5/30kgÂ
10 pistols