Tuesday 14.8.18

CrossFit

Barbell Z Press

1 set of 8 reps

1 set of 7 reps

1 set of 6 reps

1 set of 5 reps

Rest 2 minutes between sets

*add weight each set

Single Arm Tempo Dumbbell Push Press

3 sets of 8 reps per arm @ 31X1 Rest 1 minute between sets

4 rounds

AMRAP 2

10 burpees over the bar

In remaining time max reps of the complex:

3 power clean + 2 hang squat clean + 1 shoulder to overhead @ 52.5/35kg

Rest 2 minutes between rounds 

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Conditioning

AMRAP 40

Row for cals

At 10:00 complete

10 pull ups

50 wall balls @ 9/6kg

100 double unders

At 20:00 complete:

3 rounds

12 deadlifts @ 70/47.5kg

9 hang power cleans

6 shoulder to overhead

At 30:00 complete:

100 bar-facing burpees over the bar