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 @ 42.5/30kg 

10 pistols