Tuesday 30.10.18
CrossFit
4 sets
A1.9/7 cal AB
*max 30 seconds hard effort
directly into
A2. AMRAP bench press @ 70% 1RM
Rest 1 minute
A3. Tall kneeling dumbbell strict press
10-12 reps + 15 sec hold at the top of your final rep
Rest 1 minute
AMRAP 4
5 burpees
5 thrusters @ 42.5/30kg
Rest 2 minutes
AMRAP 4
30 double unders
10 push press @ 35/25kg
Rest 2 minutes and repeat
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Conditioning
3 rounds for times
For time
20/15 cal AB
20 shoulder to overhead @ 42.5/30kg
Rest 90 seconds
For time
20/15 cal AB
20 back squats @ 42.5/30kg
Rest 90 seconds
For time
30/20 cal row
15 overhead squats @ 42.5/30kg
Rest 90 seconds
For time
30/20 cal row
15 burpees over the rower
Rest 3 minutes
Repeat