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