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