Tuesday 17.7.18
CrossFit
Snatch
Every 2 minutes for 4 minutes
5 reps @ 70% of 1RM
Every 2 minutes for 4 minutes
3 reps @ 75%
Every 2 minutes for 4 minutes
1 rep @ 80%
Rest 2 minutes
Every 2 minutes for 6 minutes
10 reps @ 55%
For time
3 6 9 12 9 6 3
Hang squat clean @ 52.5/35kg
Bar-facing burpees over the bar
*16 minute time cap
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Conditioning
AMRAP 5
Calorie AB
Rest 1 minute
AMRAP 10
40 double unders
20 dumbbell snatch @ 22.5/15kg
Rest 1 minute
AMRAP 5
Calorie row
Rest 1 minute
AMRAP 10
5 dumbbell clean & jerk @ 22.5/15kg
10 box jumps @ 24/20”
10 wall balls @ 9/6kg
Rest 1 minute
AMRAP 5
Calorie AB