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.

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