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