Tuesday 9.7.19
CrossFit
Dead-stop pin press
4 sets of 5 reps
Rest 90 seconds between sets
3 sets
Dumbbell strict press
Max reps @ tough weight
No rest
Max reps @ moderate weight
No rest
Max reps @ light weight
Rest 2 minutes between sets
AMRAP 13
50 40 30 20 10
Dumbbell snatch @ 22.5/15kg
15 wall balls @ 12/9kg
30 double unders
*If you complete the set of 10, go back up the ladder from 20 DB snatch
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Conditioning
“Zeus”
3 rounds for time
30 wall balls @ 9/6kg
30 sumo deadlift high pull @ 35/25kg
30 box jumps @ 20”
30 push press
30/20 cal row
30 push ups
10 back squats @ bodyweight
Rest 5 minutes
AMRAP 5
AB cal