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
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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