Thursday 13.9.18
CrossFit
Incline Bench Press
4 sets of 8 reps @ 31X1 tempo
Rest 2 minutes between sets
3 rounds for total reps
AMRAP 1:45
250m row
In remaining time max box jump-overs @ 24/20"
Rest 90 seconds
AMRAP 1:45
250m row
In remaining time max kettlebell swings @ 24/16kg
Rest 90 seconds
AMRAP 1:45
250m row
In remaining time max thrusters @ 20/15kg
Rest 90 seconds and repeat
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Conditioning
Every 7:30 minutes for 37:30 minutes (5 total sets) - change the order of movements each set as detailed below:
A. 15 wall balls @ 9/6kg
B. 15 kettlebell swings @ 24/16kg
C. 15 box jumps @ 24/20"
D. 60 double unders
E. 15 burpees
F. 15 hang power snatch @ 35/25kg
Set 2: F,E,D,C,B,A
Set 3: B,F,E,A,D,C
Set 4: D,A,F,E,C,B
Set 5: C,D,B,F,A,E