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