Tuesday 4.6.19
CrossFit
4 sets
A1. Strict press
2 sets of 6 reps
2 sets of 4 reps
Rest 30 seconds
A2. Weighted pull ups
2.2.2 reps
Rest 15 seconds between reps
Rest 90 seconds between sets
*alternate grip on pull ups: supinated, pronated, then wide grip
3 sets
B1. Barbell bicep curls
10 reps
Rest 30 seconds
B2. Single arm dumbbell rows
10 reps per arm
Rest 60 seconds between sets
On a 20:00 running clock
30 seconds work; 30 seconds rest
27 21 15 9
Dumbbell power cleans @ 22.5/15kg
Dumbbell shoulder to overhead
Pull ups
*perform 30 double unders between each set
*If you complete the workout before the 20:00 is complete begin to work back up in reverse
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Conditioning
Every 5:30 for 5 sets
25/20 cal AB
-then-
1. 60 wall balls @ 9/6kg
2. 50 deadlifts @ 52.5/35kg
3. 40 hang power cleans
4. 30 push jerk
5. 20 thrusters
Rest 5 minutes
In teams of 4
EMOM 12
Partner 1: Max cal row
Partner 2: Max cal ski
Partner 3: Max cal AB
Partner 4: 10 burpees
*teams rotate CV kit each minute and accumulate max calories across all 4 pieces of kit