Tuesday 18.9.18

CrossFit

Every 90 seconds for 6 sets

3 push press

*touch-and-go

*go heavier than 5.9.18

Every 90 seconds for 5 sets

2 overhead squats

*build to a tough double

EMOMish 20

Minute 1: 20/15 cal row

Minutes 2, 3, & 4:

AMRAP 3

10 single arm dumbbell hang snatch @ 22.5/15kg

30 double unders

Minute 5: 10 Burpees

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Conditioning

5 rounds for total reps

AMRAP 1

10 bar-facing burpees over the bar

In remaining time max reps hang power snatch @ 42.5/30kg

Rest 30 seconds

AMRAP 1

10 pull ups

In remaining time max reps front squats @ 42.5/30g

Rest 30 seconds

AMRAP 1

10 pistols

In remaining time max reps power cleans @ 42.5/30kg

Rest 30 seconds

AMRAP 1

40 double unders

In remaining time max reps shoulder to overhead @ 42.5/30kg

Rest 30 seconds

AMRAP 1

20 air squats

In remaining time max reps clean & jerk @ 42.5/30kg

Rest 30 seconds and repeat