Thursday 27.9.18

CrossFit

Incline Bench Press

4 sets of 5 reps @ 31X1 tempo

Rest 2 minutes between sets

Every 90 seconds for 4 sets

8-10 push ups + 30 second plank hold

AMRAP 4

21 cal row

21 wall balls @ 9/6kg

21 push jerk @ 60/42.5kg

Rest 2 minutes

AMRAP 4

15 cal row

15 wall balls

15 push jerk @ 52.5/35kg

Rest 2 mins

AMRAP 4

9 cal row

9 wall balls

9 push jerk @ 42.5/30kg

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

Conditioning

5 sets for times

10/7 cal AB

6 bar-facing burpees over the bar

6 thrusters @ 42.5/30kg

Rest 2 minutes between sets

*Maximum 90 seconds for each set

**Sprint each set

Rest 5 minutes

5 sets for times

10/8 cal row

6 box-facing burpee box jump-overs @ 24/20”

6 power cleans @ 52.5/35kg

Rest 2 minutes between sets

*Maximum 90 seconds for each set

**Sprint each set

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