Thursday 6.9.18

CrossFit

Front Squat

Every 2 minutes for 12 minutes (6 total sets)

3 reps @ 85% of 1RM

Every 2 minutes for 6 minutes (3 total sets)

Front-racked kettlebell wall-sit

*as heavy as possible

AMRAP 15

30 wall balls @ 9/6kg

15/10 cal AB

10 dumbbell box step-ups @ 22.5/15kg

*20” box for everyone

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

Conditioning

AMRAP 5

10 kettlebell swings @ 32/24kg

10 burpees

Rest 2 minutes

AMRAP 5

5 dumbbell bench press @ 22.5/15kg

12/10 cal AB

Rest 2 minutes

AMRAP 5

8 burpees over the rower

15/10 cal row

Rest 2 minutes

AMRAP 5

10 dumbbell snatch @ 22.5/15kg

12/10 cal AB

Rest 2 minutes

AMRAP 5

15/10 cal row

10 single arm dumbbell hang clean & jerk @ 22.5/15kg

Rest 2 minutes

AMRAP 5

16 plate overhead lunges @ 20/15kg

30 double unders

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Archive
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

ADDRESS

Unit 11c, Cartwright Industrial Estate, Stoke on Trent, ST3 2TE

CONTACT

FOLLOW

  • facebook
  • instagram
  • generic-social-link

©2016 by CrossFit Allied. Proudly created with Wix.com