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
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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