Tuesday 17.4.18
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 7
10 push press @ 35/25kg
6 hand release push ups
Rest 2 minutes
AMRAP 7
5 plate ground to overhead @ 20/15kg
10 plate overhead lunges
20 double unders
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Conditioning
AMRAP 7
30/25 cal AB or 40/32 cal row
In remaining time AMRAP
5 squat cleans @ 60/42.5kg
8 abmat sit-ups
Rest 3 minutes
AMRAP 7
30/25 cal AB or 40/32 cal row
In remaining time AMRAP
10 thrusters @ 42.5/30kg
8 bar-facing burpees
Rest 3 minutes
AMRAP 7
500m run
In remaining time AMRAP
10 push press @ 35/25kg
10 kettlebell swings @ 24/16kg
Rest 3 minutes
AMRAP 7
21 15 9
Power snatch @ 35/25kg
*30 double unders between each set
In remaining time max cal row