Thursday 15.11.18

CrossFit

Push press

5 sets of 5 reps

Rest 2 minutes between sets

3 sets

B1. Ring push up + front leaning raise

10 reps + 45 second hold on last rep

*scale to regular push ups

Rest 1 minute

B2. Feet-elevated ring row @ 31X2 tempo

8 + 10 second hold at top of last rep

Rest 2 minutes between sets

4 rounds

AMRAP 3

35 wall balls @ 9/6kg

In remaining time AMRAP

5 handstand push ups

10 plate overhead lunges @ 22.5/15kg

Rest 1 minute between rounds

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

Conditioning

For time

3 sets

AMRAP 1

15/10 cal AB

In remaining time max effort burpees

Rest 1 minute

AMRAP 1

18/12 cal row

In remaining time max effort burpees over the rower

Rest 2 minutes

AMRAP 3

15 wall balls @ 9/6kg

20 double unders

Rest 2 minutes

AMRAP 3

10 dumbbell snatch @ 22.5/15kg

20 double unders

Rest 3 minutes

Repeat

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