Thursday 2.5.19
CrossFit
Bench press
6 reps @ 80% 1RM
4 reps @ 83%
2 reps @ 85%
6 reps @ 83%
4 reps @ 85%
2 reps @ 88%
AMRAP 15
2 dumbbell man-makers @ 22.5/15kg
2/1 bar muscle ups
9 burpees
12 box jumps @ 30/24”
*scale BMU to 6/4 strict pull ups
Cash-out
3 sets
10/8 cal AB AFAP
Directly into
50ft sled sprint
Rest 60 seconds between sets
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Olympic Lifting
In 12 minutes establish a heavy set of the complex:
3 muscle cleans + 1 clean
In 12 minutes establish a heavy set of the complex:
1 tall power clean + 1 tall clean
*start from the high hang
**no dip
In 12 minutes establish a heavy set of the complex:
1 power clean + 1 clean