Thursday 26.7.18

CrossFit

Bench Press

5 sets of 3 reps

Rest 2 minutes between sets

3 sets

B1. Dumbbell chest-supported row

12 reps

Rest 30 seconds

B2. 2 arm dumbbell high pull

12 reps

Rest 1 minute

4 rounds for time

400m run

5 handstand push ups

10 pull ups

15 kettlebell swings @ 24/16kg

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

Conditioning

Every 2 minutes for 10 minutes (5 sets)

8 burpees over the bar

4 clean & jerk @ 52.5/35kg

Rest 4 minutes

Every 2 minutes for 10 minutes (5 sets)

15/12 cal row

15 overhead squats @ 42.5/30kg

Rest 4 minutes

Every 2 minutes for 10 minutes (5 sets)

12/10 cal AB

10 deadlifts @ 85/55kg

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