Thursday 23.8.18

CrossFit

3 sets

A1. Incline Dumbbell Bench Press

6 reps @ 31X1 tempo

* Semi-supinated grip

Rest 60 seconds

A2. Strict Ring or Matador Dip

6 reps

Rest 60 seconds

*go heavier than 16.8.18 if possible

Pull ups

EMOM 5

3 reps

Directly into

Every 40 seconds for 5 sets

2 reps

5 sets

45 seconds max dumbbell push press @ 22.5/15kg

Directly into

45 seconds max box jumps @ 24/20”

Rest 30 seconds

60 seconds max cal AB

Rest 1 minute between sets

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

Conditioning

EMOM 30 (6 rounds) 1: 15/10 cal row 2: 12/10 cal AB 3: 5 burpees over the bar + 5 clean & jerk @ 52.5/35kg 4: Max reps dumbbell box step-ups @ 22.5/15kg 5: Rest *score is total reps completed in each round Rest 4 minutes Cash out Tabata thrusters @ 20/15kg 

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