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
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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!