Tuesday 16.4.19

CrossFit

Bench press

5 sets of 3 reps @ 85% 1RM

3 sets

B1. Feet elevated ring rows

8-12 reps @ 31X1 tempo

Rest 30 seconds

B2. Dumbbell push jerk

8 reps @ 41X1

Rest 60 seconds between sets

AMRAP 12

15/10 cal row

12 shoulder to overhead @ 52.5/35kg

9 box jump-overs @ 24/20”

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Conditioning

In teams of 2

AMRAP 9 – I-Go-You-Go

150/100 cal AB

In remaining time max cal row

*partners must switch every 30 seconds on AB

**partners must switch every 15/10 cal on rower

Rest 2 minutes

AMRAP 9 – I-Go-You-Go

30 seconds max cal ski

8 kettlebell swings @ 24/16kg

6 burpees

*score is total ski cal + total rounds and reps

Rest 2 minutes

Repeat

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