Tuesday 18.6.19

CrossFit

Bench Press

Every 2 minutes for 3 sets

5 reps @ 80% 1RM

4 reps @ 83%

3 reps @ 86%

Then

Take 6 minutes to establish a heavy single for today

*Complete 2-3 weighted chin-ups after each set as well as your warm up sets. Shooting for a heavy double on this today as well.

**If you cannot do weighted, work on strict or slightly assisted strict with bands for sets of 5-6 reps.

5 rounds

AMRAP 3

3 devil’s press @ 22.5/15kg

6 pull ups

9 air squats

Rest 1 minute between rounds

*pick up where you leave off each round

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

Conditioning

AMRAP 12

10/8 cal row @ 100% effort

Rest 30 seconds

-then-

3 rounds

3 power cleans @ 60/42.5kg

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

*rest 2 minutes between rounds

**record max wattage on rower

Rest 4 minutes

AMRAP 12

10/8 cal AB @ 100% effort

Rest 30 seconds

-then-

3 rounds

5 thrusters @ 52.5/35kg

5 bar-facing burpees over the bar

*rest 2 minutes between rounds

**record max wattage on AB

Rest 4 minutes

AMRAP 12

10/8 cal ski @ 100% effort

Rest 30 seconds

-then-

3 rounds

7 power snatch @ 35/25kg

1 rope climb @ 15’

*rest 2 minutes between rounds

**record max wattage on skierg

***scale rope climbs to 35 double unders

*please wear long socks or adequate shin cover for rope climbs - no cover: no climb!

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