Thursday 16.8.18

CrossFit

3 sets

A1. Incline dumbbell bench press

8 reps @ 31X1 tempo

*Semi-supinated grip

Rest 60 seconds

A2. Strict ring or matador Dip

4 reps

Rest 60 seconds

Pull ups

2 controlled reps every 40 seconds for 10 sets

For time

800m Run

Directly into

3 rounds

10 shoulder to overhead @ 52.5/35kg

15 box jumps @ 24/20”

20 pistols

Directly into

800m run

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

Conditioning

4 rounds for times

10 second AB @ 100%

Rest 20 seconds

7 power snatch @ 52.5/35kg

7 bar facing burpees

Rest 1 minute

10 second AB @ 100%

Rest 20 seconds

7 thrusters @ 52.5/35kg

7 bar facing burpees 

Rest 1 minute

10 second AB @ 100%

Rest 20 seconds

7 squat clean @ 52.5/35kg

7 bar facing burpees 

Rest 3 minutes

Repeat

*Maximum 8 minutes each round

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