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
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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.