Thursday 7.2.19
CrossFit
Front Squat
4 sets of 6 reps @ 41X1 tempo
Rest 2 minutes between sets
3 sets
B1. Devil’s press
8 unbroken reps
Rest 30 seconds
B2. Dumbbell walking lunges
50ft
Rest 1 minute between sets
AMRAP 6
5 toes to bar
10 kettlebell swings @ 24/16kg
15 air squats
Rest 1 minute
AMRAP 6
10 overhead plate box step-ups @ 20/15kg & 24/20”
10 plate ground to overhead
Rest 1 minute
For time
Block run
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Conditioning
5 rounds
AMRAP 90 seconds
5 deadlift @ 70/50kg
7/5 cal AB
In remaining time max kettlebell swings @ 24/16kg
Rest 90 seconds between rounds
Rest 3 minutes
5 rounds
AMRAP 90 seconds
7 power clean @ 42.5/30kg
5 shoulder to overhead
100m row
In remaining time max burpees
Rest 90 seconds between rounds
Rest 3 minutes
In teams of 2
AMRAP 10 – I-Go-You-Go
12/9 cal AB
10 thrusters @ 35/25kg
All rounds are sprints and all barbell movements must be unbroken. Scale accordingly. Go hard or go home.