Tuesday 11.6.19

CrossFit

4 sets

A1. Push press

2 sets of 6 reps

2 sets of 4 reps

Rest 30 seconds

A2. Weighted pull ups

2.2.2

*alternate grip between clusters: supinated, pronated, and wide grip

Rest 15 seconds between reps

Rest 60 seconds between sets

EMOM 6

Odd: 40-50 double unders

Even: 10 dumbbell snatch @ AHAP

5 rounds

On an ascending ladder

1 2 3 4 5 6 7 etc

AMRAP 2

Dumbbell hang power clean @ 22.5/15kg

Dumbbell front squats

Dumbbell shoulder to overhead

Rest 90 seconds between rounds

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Conditioning

For time

550/500m row

4 rounds of dumbbell DT @ 22.5/15kg

550/500m row

3 rounds of dumbbell DT

550/500m row

2 rounds of dumbbell DT

550/500m row

1 round of dumbbell DT

Rest 5 minutes

Every 5 minutes for 25 minutes (5 sets)

25/20 cal AB