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

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

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

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Archive
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

ADDRESS

Unit 11c, Cartwright Industrial Estate, Stoke on Trent, ST3 2TE

CONTACT

FOLLOW

  • facebook
  • instagram
  • generic-social-link

©2016 by CrossFit Allied. Proudly created with Wix.com