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
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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