Tuesday 13.11.18
CrossFit
4 sets
A1. Bench Press
6 reps
Rest 45 seconds
A2. Barbell Upright Row
6 reps
Rest 90 seconds
AMRAP 12
10 push press @ 35/25kg
10 kettlebell swings @ 24/16kg
*every 90 seconds perform 30 double unders
Cash-out
3 sets
60 second farmers walk @ AHAP
Rest 1 minute between sets
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Conditioning
On a running clock
00:00-10:00 Block run In remaining time
Grace
30 clean & jerks @ 60/42.5kg
10:00-12:00 Rest
12:00-19:00 800m run In remaining time max rep clusters @ 60/42.5kg
19:00-21:00 Rest
21:00-26:00 400m run In remaining time max rep power cleans @ 60/42.5kg
26:00-28:00 Rest
28:00-31:00 200m run In remaining time max shoulder to overhead @ 60/42.5kg
31:00-32:00 Rest
32:00-34:00 150m run In remaining time max burpees over the bar