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

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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

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