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