Tuesday 13.8.19

CrossFit

Strict press

4 sets of 5 reps with 4 second eccentric each rep

Rest 60 seconds between sets

2 sets

B1. Neutral grip single arm dumbbell bench press

6 reps per arm

No rest

B2. Dumbbell French press

12-15 reps

No rest

B3. Dumbbell bicep curls

20 alternating reps (10 per arm)

Rest 60 seconds between sets

For time

75 wall balls @ 9/6kg

400m run

15 toes to bar

75 wall balls @ 12/9kg

400m run

15 toes to bar

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Conditioning

AMRAP 45

40/30 cal AB

40/30 cal row

40/30 cal ski

20 dumbbell burpees @ 22.5/15kg

20 dumbbell snatch

20 dumbbell box step-overs @ 20”

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