Tuesday 7.5.19

CrossFit

Back Squat

Every 2 minutes for 5 sets

3 reps with a 3 second hold in the bottom @ 60% back squat 1RM

3 reps @ 65%

3 reps @ 70%

3 reps @ 75%

3 reps @ 75%

*no bounce

3 sets

B1. Towel pull ups

6 reps

Rest 30 seconds

B2. Shoulder shockers

20 reps (10 per movement)

Rest 90 seconds between sets

AMRAP 16

6 box jump-overs @ 24/20”

8 single arm dumbbell thrusters @ 22.5/15kg

30 double unders

*every 4 minutes including the start perform a 150m run

**alternate arms on thrusters, 4 reps per arm

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Conditioning

Every 3 minutes for 12 minutes

18/12 cal row

15 dumbbell shoulder to overhead @ 22.5/15kg

In remaining time AMRAP push ups

Rest 3 minutes

Every 3 minutes for 12 minutes

18/12 cal ski

10 toes to bar

In remaining time AMRAP devil’s press @ 22.5/15kg

Rest 3 minutes

Every 3 minutes for 12 minutes

20/15 cal AB

10 dumbbell power cleans @ 22.5/15kg

In remaining time AMRAP box-facing burpee box jump-overs @ 24/20”