Tuesday 8.5.18

CrossFit

Back Squat

4 sets of 10 reps @ 70% 1RM

Rest 2 minutes between sets

Kipping pull up work

Every 90 seconds for 5 sets

30 second hollow rock hold

Rest 15 seconds

30 second superman hold

Rest 15 seconds

Or

Every 90 seconds for 5 sets

AMRAP kipping pull ups

Or

Every 90 seconds for 5 sets

3 strict pull ups

3 kipping/butterfly pull ups

1 bar muscle-up/3 chest-to-bar pull ups

4 rounds for time

50 double unders

10 front-racked lunges @ 52.5/35kg

4 wall walks

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

Conditioning

For time

2000m row

Rest 2 minutes

20 squat cleans @ 60/42.5kg

20 box jumps @ 24/20”

20 plate-overhead walking lunges @ 20/15kg

20 box jumps

20 squat cleans

Rest 2 minutes

2000m row

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