Thursday 3.1.19
CrossFit
Bench Press
Build to a heavy single in 6 minutes
Directly into
Every 90 seconds for 6 sets
3 reps @ 85-90% of weight achieved in part A
Supinated grip pull ups
3 sets of 5.4.3.2.1
Rest 15 seconds between reps
Rest 90 seconds between sets
In teams of 3
AMRAP 18
AB cal
*athletes must switch every minute
Score is total calories
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Conditioning
Every 7 minutes for 6 sets
8 shoulder to overhead @ 60/42.5kg
10 burpees
5 wall walks
20/15 cal AB
200m run
Change the order of movements each round:
Round 2
Run
Shoulder to overhead
Wall walks
Row
Burpees
Round 3
AB
Burpees
Wall walks
Run
Shoulder to overhead
Round 4
Wall walks
AB
Shoulder to overhead
Burpees
Run
Round 5
Burpees
Run
AB
Wall walks
Shoulder to overhead
Round 6
Run
Wall walks
Burpees
Shoulder to overhead
AB