Thursday 14.2.19

CrossFit

Reverse lunges

4 sets of 8 reps per leg

Rest 2 minutes between sets

EMOM 8

Odd: 20/15 cal row

Even: 30 second max reps barbell Z-press @ 20/15kg

Or

8 minutes to working on handstand push up technique and progression

For time

15 back squats @ 60/42.5kg

15 bar-facing burpees over the bar

25 front-racked lunges

25 bar-facing burpees over the bar

15 front squats

15 bar-facing burpees over the bar

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

Conditioning

In teams of 2

AMRAP 8

70/50 cal AB or 70/50 cal row

In remaining time AMRAP on an ascending ladder

10 20 30 40

Hang power snatch @ 35/25kg

*between each set perform 10 synchro bar-facing burpees over the bar

Rest 2 minutes

AMRAP 8

70/50 cal AB or 70/50 cal row

In remaining time AMRAP on an ascending ladder

10 20 30 40

Shoulder to overhead @ 52.5/35kg

*between each set perform 10 synchro bar-facing burpees over the bar

Rest 2 minutes

AMRAP 8

70/50 cal AB or 70/50 cal row

In remaining time AMRAP on an ascending ladder

10 20 30 40

Power clean @ 52.5/35kg

*between each set perform 10 synchro bar-facing burpees over the bar

Rest 2 minutes

AMRAP 8

70/50 cal AB or 70/50 cal row

In remaining time AMRAP on an ascending ladder

10 20 30 40

Thrusters @ 35/25kg

*between each set perform 10 synchro bar-facing burpees over the bar

*alternate between AB and row for each AMRAP

One person works whilst one person rests, except for the burpees which must be performed together in synchro. Split the calories and barbell work however you like. 

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