Thursday 12.4.18
CrossFit
Full Grip Tempo Front Squat
4 sets of 5 reps with a 23X1 tempo
Rest 2 minutes between sets
*aim for 70% 1RM
Handstand Walking
3 sets of 10-15m
Or
Shoulder Taps
3 sets of 8-10 + 20 second handstand hold
Or
Dumbbell Waiters Walk
3 sets of 60 seconds per arm
EMOM 10
5 burpee box jump-overs @ 24/20” + max effort barbell thrusters
*work for 40 seconds, rest for 20 seconds each round
Score is total barbell thrusters
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Conditioning
On a running clock
00:00-05:00 – 1000m row
05:00-10:00 – 75 shoulder to overhead @ 35/25kg
10:00-15:00 – 30 strict pull-ups
15:00-20:00 – 75 wall balls @9/6kg
20:00-25:00 – 75 box jump-overs @ 24/20”
25:00-30:00 – 50 bar-facing burpees
30:00-35:00 – max cal AB/row