Tuesday 21.5.19
CrossFit
Incline bench press
1 set of 12 reps
1 set of 10 reps
2 sets of 8 reps
Rest 90 seconds between sets
*aim to start at 70% of bench press 1RM
3 sets
B1. Dumbbell pull-overs
12 reps
Rest 30 seconds
B2. Seated dumbbell hammer curls
10 reps per arm
Rest 60 seconds between sets
AMRAP 5
300m run
In remaining time AMRAP
12 push press @ 35/25kg
12 kettlebell swings @ 24/16kg
Rest 1 minute
AMRAP 5
400/300m ski
In remaining time AMRAP
10 push press
10 kettlebell swings
Rest 1 minute
AMRAP 5
30/25 cal AB
8 push press
8 kettlebell swings
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Conditioning
EMOM 40
1. 12/9 cal AB
2. Max PC @ 60/42.5kg
3. 12/9 cal row
4. Max bench @ 60/35kg
5. 12/9 cal ski
6. Max burpee pull ups
7. 40 double unders
8. Max PJ @ 60/42.5kg