Thursday 21.6.18

CrossFit

Front Squat Clusters

4 sets of 3.3.3 reps

Rest 20 seconds between clusters

Rest 2 minutes between sets

Banded dumbbell reverse lunge

3 sets of 8 reps per leg

Rest 60 seconds between sets

For time

400m run 15 thrusters @ 42.5/30kg 400m run 15 overhead squats 400m run 15 front squats 400m run 15 back squats

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

Conditioning

AMRAP 7

30/25 cal AB or 40/32 cal row

In remaining time AMRAP

10 thrusters @ 42.5/30kg

8 bar-facing burpees over the bar

Rest 2 minutes

AMRAP 7

30/25 cal AB or 40/32 cal row

In remaining time AMRAP

30 double unders

15 wall balls @ 9/6kg

Rest 2 minutes

AMRAP 7

500m run

In remaining time AMRAP

10 push press @ 35/25kg

10 kettlebell swings @ 24/16kg

Rest 2 minutes

AMRAP 7

21 15 9

Power snatch @ 35/25kg

*Perform 2 wall walks between each set

In remaining time, row for max cal

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