Tuesday 29.5.18

CrossFit

Back Squat

4 sets of 6 reps @ 30X1 tempo

Rest 2 minutes between sets

*Go heavier than 21.5.18

Every 2 minutes for 8 minutes (4 sets)

4 weighted pull ups

*scale to bodyweight pull ups or inverse rows

Every 4 minutes for 20 minutes (5 sets)

9 7 5

Dumbbell thrusters @ 22.5/15kg

Burpees

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

Conditioning

OPEX Winter Classic 2016

On a running clock

00:00-15:00

Death by unbroken power snatch @ 42.5/30kg

a. On minute 1, perform 1 snatch. On minute 2, perform 2. On minute 3, perform 3, etc until failure.

b. All repetitions must be unbroken to perform the next round

c. No resting barbell on the floor; unlimited barbell rest overhead or at hips

d. If you make the round of 10 (09:00 on the clock) that round becomes a 60-second AMRAP as a tiebreaker, unbroken still required

e. Once finished rest until the 15:00 mark

f. Scored as rounds + reps

15:00-25:00

For time:

75 toes to bar

*25 double under penalty every time you break

a. 10 minute time cap

b. Add one second to the 10:00 for each remaining toes to bar not performed

c. If you finish before the time cap rest until 25:00

d. Scored as time to completion

25:00-45:00

AMRAP 20

20 cal row

20 wall balls @ 9/6kg

20 burpees to plate

a. Scored as rounds + reps

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