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
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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