Tuesday 23.4.19

CrossFit

Back Squat

4 sets of 5 reps with a 5 second hold at the bottom of each rep

Rest 2 minutes between sets

*no bounce. Start at 50% of back squat 1RM and build by 5% each set

Towel pull ups

4 sets of 4 reps with 6 second eccentric

Rest 90 seconds between sets

5 rounds

AMRAP 2

5 chest-to-bar pull ups

10 box jump-overs @ 24/20”

20 double unders

In remaining time AMRAP dumbbell thrusters @ 22.5/15kg

Rest 1 minute between rounds

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

Conditioning

On a running clock

00:00-08:00

2 rounds for time

200m run

500/400m row

08:00-16:00

AMRAP 8

7 bench press @ 52.5/30kg

7 sumo deadlift high pull @ 42.5/30kg

30 double unders

16:00-17:00

Rest

17:00-25:00

2 rounds for time

500/400m ski

30/20 cal AB

25:00-33:00

AMRAP 8

7 bench press

7 sumo deadlift high pull

7 burpees over the bar

33:00-34:00

Rest

34:00-42:00

2 rounds for time

500/400m row

30/20 cal AB

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