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