Thursday 5.4.18

CrossFit

3 sets

A1. AMRAP seated strict press @ 70-80% 1RM

*if you get less than 4 reps go down in weight and if you hit more than 10 reps go up in weight

Rest 30 seconds

A2. AMRAP Dumbbell push press @ moderate weight

*if you hit less than 4 reps go down in weight; if you hit more than 10 reps go up in weight

Rest 30 seconds

A3. AMRAP push ups

Rest 2 minutes between sets

AMRAP 5

30 burpees

In remaining time AMRAP

12 push press @ 35/25kg

12 kettlebell swings @ 24/16kg

Rest 2 minutes

AMRAP 5

20 burpees

In remaining time AMRAP

9 push press @ 42.5/30kg

9 kettlebell swings @ 24/16kg

Rest 2 minutes

AMRAP 5

10 burpees

6 push press @ 52.5/35kg

6 kettlebell swings @ 24/16kg

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Conditioning

EMOM 30

1: 35 double unders

2: 15 kettlebell swings @ 24/16kg

3: 15/12 cal row

4: 8 burpee box jumps @ 24/20”

5: 12 shoulder to overhead @ 52.5/35kg