Tuesday 14.5.19

CrossFit

4 sets

A1. Incline bench press

1 set of 12 reps

1 set of 10 reps

2 sets of 8 reps

Rest 30 seconds

A2. Single arm dumbbell strict press

10 reps per arm

Rest 90 seconds between sets

*aim to start at 65% of bench press 1RM

3 sets

B1. Seated dumbbell hammer curls

20 alternating reps (10 per arm)

Rest 30 seconds

B2. Banded single arm tricep pull downs

15 reps per side

Rest 30 seconds between sets

3 rounds for time

24/17 cal row

21 wall balls @ 9/6kg

18 dumbbell snatch @ 22.5/15kg

15 burpees over the rower

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

Conditioning

In teams of 2

AMRAP 42

125/100 cal row/AB/ski

100 push press @ 35/25kg

100 sumo deadlift high pull

100 double unders

100/80 cal row/AB/ski

80 push press

80 sumo deadlift high pull

80 double unders

75/60 cal row/AB/ski

60 push press

60 sumo deadlift high pull

60 double unders

50/40 cal row/AB/ski

40 push press

40 sumo deadlift high pull

40 double unders

25/20 cal row/AB/ski

20 push press

20 sumo deadlift high pull

20 double unders

In remaining time AMRAP synchro bar-facing burpees over the bar

Alternate CV kit each round

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