Tuesday 28.5.19

CrossFit

Back squat

5 sets of 4 reps

Rest 2 minutes between sets

*start at 75% of 1RM and build to a heavy 4 for today

Lateral barbell lunges

2 sets of 10 reps per leg

Rest 90 seconds between sets

Every 2 minutes for 16 minutes (8 total rounds)

8/6 cal AB

10 Russian kettlebell swings @ 24/16kg

8 box-facing burpee box jump-overs @ 24/20”

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

Conditioning

AMRAP 8

1200/1000m row

In remaining time AMRAP

10 wall balls @ 9/6kg

30 double unders

Rest 3 minutes

AMRAP 8

60/40 cal AB

In remaining time AMRAP

10 shoulder to overhead @ 42.5/30kg

10 bar-facing burpees over the bar

Rest 3 minutes

AMRAP 8

1200/1000m ski

In remaining time AMRAP

10 power cleans

7 toes to bar

Rest 3 minutes

AMRAP 8

600m run

In remaining time AMRAP

10 dumbbell snatch @ 22.5/15kg

7 pull ups

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