Tuesday 27.8.19

CrossFit

Back squat

6 sets of 10 reps

Rest exactly 60 seconds between sets

*same weight for all sets - do not build

*aim to use same weight from the last week of the last 10 rep cycle but now with less rest between sets

AMRAP 15

8 front-racked lunges @ 42.5/30kg

8 wall balls @ 12/9kg

8 cal row

*add 2 reps each movement each round

Cash out

2 rounds

40 Russian twists @ 15/10kg or 10 land mine rotations

20 abmat sit ups

12-15 rower pike-ups

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Conditioning

AMRAP 12

10/8 cal row @ 100%

Rest 30 seconds

3 rounds

3 power cleans @ 60/42.5kg

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

*Rest 2 minutes between rounds

Log max wattage each round

Rest 4 minutes

AMRAP 12

10/8 cal AB @ 100%

Rest 30 seconds

3 rounds

5 thrusters @ 52.5/35kg

5 bar-facing burpees over the bar

*Rest 2 minutes between rounds

Log max wattage each round

Rest 4 minutes

AMRAP 12

10/8 cal ski @ 100%

Rest 30 seconds

3 rounds

7 power snatch @ 35/25kg

1 rope climb @ 15’

*rest 2 minutes between rounds

Log max wattage each round