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