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