Thursday 13.12.18

CrossFit

Front Squat

1 set of 4 reps @ 2111 tempo

1 set of 2 reps

1 set of 4 reps

1 set of 2 reps

1 set of 4 reps

Rest 2 minutes between sets

*try to go heavier than 29.11.12

In teams of 2

AMRAP 18 – I-Go-You-Go

12/10 cal AB

10 kettlebell swings @ 24/16kg

10 box jump-overs @ 24/20"

Cash out

Max dead hang from the rig

Rest 60 seconds and repeat

*score is total time

*this is the last week of this grip progression work. Try to max out!

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

Conditioning

AMRAP 40

5 rounds

5 deadlifts @ 42.5/30kg

5 hang power cleans

5 front squats

5 shoulder to overhead

5 back squats

-directly into-

4 rounds

10 pull ups

10 push ups

10 abmat sit ups

10 air squats

-directly into-

3 rounds

15 box jumps @ 24/20”

15 kettlebell swings @ 24/16kg

15/10 cal AB

-directly into-

2 rounds

20 wall balls @ 9/6kg

20 burpees

-directly into-

1 round

25 thrusters @ 42.5/30kg

100 double unders

In remaining time row for max cal

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