Tuesday 16.10.18

CrossFit

4 sets

A1.9/7 cal AB

*max 30 seconds hard effort

directly into

A2. AMRAP bench press @ 70% 1RM

*please note load is lower than previous weeks

Rest 1 minute

A3. AMSAP plank hold

*90 seconds max

Rest 1 minute

For time

75 double unders

50 air squats

75 double unders

25 shoulder to overhead @ 60/42.5kg

75 double unders

50 air squats

75 double unders

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

Conditioning

On a running clock

00:00-03:00 For time 600/500m row

03:00-06:00 AMRAP 3 10 kettlebell swings @ 24/16kg 20 double unders

06:00-07:00 Rest 1 minutes

07:00-17:00 AMRAP 10 45 deadlifts @ 52.5/35kg 35 power cleans 25 shoulder to overhead 15 overhead squats

17:00-19:00 Rest 2 minutes

19:00-22:00 AMRAP 3 10 kettlebell swings @ 24/16kg 20 double unders

22:00-24:00 Rest 2 minutes

24:00-37:00 AMRAP 13 50ft front rack walking lunges @ 52.5/35kg 40 wall balls @ 9/6kg 30 pull ups 20 shoulder to overhead

37:00-38:00 Rest 1 minute

38:00-41:00 For time 600/500m row

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