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”