Tuesday 11.9.18

CrossFit

Every 90 seconds for 6 sets

3 push jerk

*touch-and-go

*go heavier than 21.8.18

3 sets

B1. Seated dumbbell top-to-top press

10 reps per arm

Rest 30 seconds

B2. Supinated-grip pull up cluster

2.2.2.2.2

Rest 10 seconds between clusters

Rest 60 seconds between sets

2 sets

AMRAP 6

30 double unders

10 dumbbell deadlifts @ 22.5/15kg

10 dumbbell push press

Rest 2 minutes between sets

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

Conditioning

5 rounds

AMRAP 90 seconds

5 deadlifts @ 85/60kg

7/5 cal AB

In remaining time max effort kettlebell swings @ 24/16kg

Rest 90 seconds between rounds

Rest 3 minutes

5 rounds

AMRAP 90 seconds

7 power clean @ 52.5/35kg

5 shoulder to overhead

100m row

In remaining time max effort burpees

Rest 90 seconds between rounds

Rest 3 minutes

In teams of 2

AMRAP 10 – I-Go-You-Go

12/10 cal AB

10 thrusters @ 35/25kg

*all movements in all rounds today are a SPRINT. Go hard or go home.