Thursday 17.1.19

CrossFit

Every 2 minutes for 6 sets

5 front squat @ 80% of 1RM

Every 2 minutes for 3 sets

10 dumbbell box step-overs @ 20”

*try to go heavier than normal but work on speed and efficiency of movement

Every 3 minutes for 5 sets

18/12 cal row

10 front-racked lunges @ 52.5/35kg

8 box jumps @ 30/24”

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

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

Conditioning

AMRAP 8 12/9 cal AB 8 dumbbell shoulder to overhead @ 22.5/15kg 15 air squats

Rest 3 minutes

AMRAP 8 250/20m row 10 dumbbell snatch @ 22.5/15kg 30 double unders

Rest 3 minutes

AMRAP 8 12/9 cal AB 14 single arm dumbbell hang clean & jerk @ 22.5/15kg 7 toes to bar

*switch arms after 7 reps on the single arm hang clean & jerk

Rest 3 minutes

AMRAP 8 15/10 cal row 8 burpees over the rower 10 dumbbell lunges @ 22.5/15kg

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