Thursday 29.11.19

CrossFit

Front Squat @ 2111 tempo

1 set of 5 reps

1 set of 2 reps

1 set of 5 reps

1 set of 2 reps

1 set of 5 reps

Rest 2 minutes between sets

7 rounds for time

12/10 cal row

8 push jerk @ 60/42.5kg

10 toes to bar

*16 minute time cap

Cash-out

2 sets

Max dead hang from rig

Rest 60 seconds between sets

*score is total time

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

Conditioning

Every 3 minutes for 15 minutes (10 total sets)

12/10 cal AB

10 burpees

30 double unders

*complete first round as above then add 1 cal + 1 burpee + 4 double unders each round until failure

Rest 5 minutes

Every 3 minutes for 15 minutes

18/12 cal row

8 thrusters @ 35/25kg

10 front-racked lunges

*complete first round as above then add 1 cal + 1 thruster + 1 lunge each round until failure

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